6min ALT EMOM
10/8 Push Ups
10 Kips
5 Turn Overs
1min rest
6min ALT. EMOM
5 Arch Swing Drift
7/5 Bar Dips
:30 Hollow Hold
3 rounds for max reps of:
1 minute of Toes to Bar
1 minute of Walking Lunges
1 minute of bar muscle-ups
1 minute of cal row
3rds 250m Row 8 Chest to Bar Pull-Ups 12 Box Jump Overs (24/20) 1min Rest directly into... 3rds 14/10cal Bike 4 Bar Muscle Ups (Burpee Pull-Ups) 15 Box Jumps (24/20) 1min Rest
1 REP MAX BACK SQUAT WEDNESDAY Every 2min x 6 sets: 2 Hi Hang Snatch + 2 Overhead Squats 14min AMRAP 30 Double Unders 20 Wall Balls (20/14) 30 Double Unders 8 Each Side DB Hang Clean & Jerk (70/50)
3rds NFT 12 Pendlay Row, adding 15 Lateral Plate Raise 5rds For Time: 16 Alt. DB Snatch (50/35) 24 Alt. Box Step Ups (24/20) (no weight)
