1. 16min Alt. EMOM (4rds)
-7 Pull-Through
-15sec ME cal Bike
-Nose & Toes Shoulder Taps or Side Walks
-7 Strict T2B
2. 14min AMRAP
6 Bar Muscle Up
12 Box Jump Overs (24/20)
18 Ft. Rack Lunges (115/75)
“Elizabeth” 21-15-9 Squat Clean (135/95) Ring Dip (Push Up) 4rds NFT 10 Strict Chest to Bar Pull-Ups 16 Bicep Curls 12 Strict Snacth Grip High Pull
Back Box Squats 3 warm up sets then 8 sets of 3 reps All sets at 80% Or 5-10lb heavier than last time Hit set Every 90sec 6min AMRAP 8 Deadlifts (225/155) 40 Double Unders (30sec of practice) LIGHT A
For Time: 2 Rounds 10 Single Arm Dumbbell Push Press (Left arm) (50/35) 25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (50/35) 10 Single Arm Dumbbell Push Press (Right arm) (50/35) 25ft Si