Strength

E3MOM 15
5 Thrusters (ME)

Must be touch-and-go.

Conditioning

Buy In:
30/21 Calorie Assault Bike (Fx: 25/18)

Then…

4 Rounds
25ft Handstand Walk (Fx: 50ft Bear Crawl) (Rx+: 50ft)
15 Toes to Bar (Fx: 10)

“Amanda”

“Amanda”
9 – 7 – 5
Ring Muscle Ups
Squat Snatches (135/95)

Finisher

EMOM 12
1: 0:45 Reverse Plank
2: 10 – 20 V – Ups (Fx: Tuck Ups)
3: 5 Each Side Bear Crawl Bird Dog
4: 5 Each Side Weighted Deadbugs

Strength

E2MOM 10
5 Deficit Deadlifts @60 – 65%

Not touch and go. Reset on every rep.

Conditioning

EMOM 15
1: 250/200m Ski Erg (Rx+: 300/250)
2: 25 Russian Kettlebell Swings (32/24) (Fx: 24/16)
3: AMRAP Double Dumbbell Front Rack Walking Lunges (50/35) (Fx: 35/20) (Rx+ 70/50)
4: Rest
5: Rest

Strength

EMOM 16
1: Back Squat Hold @35 – 40%
2: Rest
3: :30 Weighted Plank
4: Rest

Conditioning

AMRAP 10
8 Hang Clean and Push Press (115/80) (Fx: 75/55) (Rx+: 155/105)
200m Run

Strength

EMOM 12
1: 10 – 15 Chest to Bar Pull Ups (Fx: Pull Ups)
2: 16 Alternating Double Dumbbell Bench Press
3: Rest

Conditioning

5 Rounds
Work 2:00/Rest 2:00

200/150m Row
10 Hand Release Push Ups
AMRAP Burpees Over the Rower