A. EMOM 12 min
min 1: 50m dbl KB front rack carry 53/h, 35/h
min 2: DB OH lunge x 16 steps 50,35
min 3: ghd hip extensions x 10; May add weight
B. 1 min for max reps at each movement; rest 1 min x 4 sets
Row for calories
DB bench press 50/h, 35/h
Kettlebell swings 70,53
Burpees
Sit-ups
Rest 1 min
A. Take 12 minutes to complete 4 sets of the following 12/9 Cal echo bike right into 5 thrusters @ 135#/95# *building load on thrusters to a tough 5 for the day *pace on bike should be tough but repea
A. 25 minute AMRAP Run 800m 150 Double unders or 150 single unders 30 Kb swings @ 70#/53# 20 pull-ups
A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-