Strength:
EMOM 15
1: 3 – 5 Strict Pull Ups (Weighted if possible)
2: 10 – 15 Ring Push Ups
3: Rest
Conditioning:
Work 2:00/Rest 1:00
Until You Complete:
4 Rounds
10 Back Rack Lunges (155/105) (Fx: 115/80) (Rx+: 185/125)
5 Push Jerks (155/105) (Fx: 115/80) (Rx+: 185/125)
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Conditioning:
AMRAP 6
Calorie Bike
– Rest 4:00 –
AMRAP 6
Calorie Ski
– Rest 4:00 –
AMRAP 6
200m Run
20 Dumbbell Snatches (Rx: 50/35) (Fx: 35/20) (Rx+: 70/50)
– Rest 4:00 –
Strength:
E3MOM 15
4 Tempo Deadlifts (30×1) + 4 Deadlifts
Conditioning:
3 Rounds
20 Toes to Bar (Fx: 10 Toes to Bar)
20 Push Press (135/95) (Fx: 95/65)
Strength:
E2MOM 10
2 Turkish Get-ups (Each Arm ME)
Conditioning:
AMRAP 16
400m Run
16 Dumbbell Box Step Ups (Rx: 50/35) (Fx: 35/20) (Rx+: 70/50)
8 Alternating Single Arm Devil’s Press (Rx: 50/35) (Fx: 35/20) (Rx+: 70/50)
Strength:
E3MOM 15
3 Thrusters + 3 Front Squats (ME)
Conditioning:
21 – 15 – 9
Hang Power Snatches (135/95) (Fx: 95/65)
Air Squats
Every time you break on the snatches:
200m Run
