Wednesday 190619
A. EMOM 12 min
min 1: 6-8 burpee pull-ups
Min 2: 4-6 devils press 50/h, 35/h
Min 3: row 150m
B. 15 min AMRAP
3 muscle ups or 6 chest to bar pulls ups
6 power snatch 95,65
9 handstand push-ups
12 cal AB or 15 cal row
A. EMOM 12 min
min 1: 6-8 burpee pull-ups
Min 2: 4-6 devils press 50/h, 35/h
Min 3: row 150m
B. 15 min AMRAP
3 muscle ups or 6 chest to bar pulls ups
6 power snatch 95,65
9 handstand push-ups
12 cal AB or 15 cal row
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-