A. EMOM
Min 1: 6-8 DB front squats 50/h, 35/h
Min 2: 8 chest to bar pull-ups
Min 3: row 15/12 cal or AB 12/10 cal
B. 4 rounds for time
10 overhead squats 115,75
400m run
50 double unders
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See All20 minute AMRAP w/ a partner Echo bike 20/16/13 cals 8 synchro bbjo 24"/20" 10 kipping HSPU/12 toes to bar 16 hang power cleans @ 135#/95# *each round, one partner will complete HSPU and the other t2b
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A. Deadlift x5 tng reps Every 2:00 x5 sets -starting @ 70% of 1RM and build to a good working 5 for the day B. For time Run 200m 12 s2oh @ 135#/95# 12 v-ups Run 300m 15 s2oh 20 v-ups Run 400m 18 s2oh
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2 minute AMRAP for consistent reps/cals Row 2:00 for cals rest 1:00 Echo Bike 2:00 for cals rest 1:00 2 minute AMRAP 10 alternating DB snatches @ 50#/35# 5 burpees over DB rest 1:00 x3 sets
860
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