A. EMOM 6 min
Power clean x 3 touch and go; build to a tough set
B EMOM 12 min
min 1: KB side plank x 30 - 45 sec/ right
min 2: KB side plank x 30 - 45 sec/left
min 3: ring FLR x 30 -45 sec
min 4: AB 12/10 calories
C. 10 min AMRAP
32 double unders
8 hang power cleans 115,75
2 muscle ups
Minutes 00:00-10:00 Row 40/28 cals 30 burpee box-jump on and over 24"/20" Row 40/28 cals Minutes 10:00-20:00 3 rounds Echo Bike 14/10 cals 7 devil press @ 50#/35# per hand Minutes 20:00-30:00 8 minute
A. Take 15 minutes to complete 4 sets of the following 6 Deficit Deadlifts (standing on 45# plates) @ 60%-70% of 1RM Deadlift Max strict/Ring/Box Dips in 45 seconds B. 3 rounds for time Run 300m 12 Po
A. EMOM 12 minutes min 1: 6-8 seated Db strict press @ 50#/35# per hand min 2: 7-10 strict or banded pronated pull-ups min 3: Plank on elbows 45 seconds B. 6 minute AMRAP 10 Box-jumps 24"/20" box 10 S