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Conditioning
3 roubd of
8 snatch
12 burpees over the bar
3min rest
3 round
8 muscle up
50 du
Core
Tabata - russian twist
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Strength
EMOM 3min
3 Shoulder Press
*Rest 1min
EMOM 3min
3 Push Press
*Rest 1min
EMOM 3min
3 Push Jerk
Conditioning
From 10 to 1 Reps
Front Squat
Burpees OTB
20sec Plank
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Conditioning
EMOM 36min
1 - 10 Cal Row/Bike
2 - 6 Single Arm Alt Devil Press
3 - 10 Over Head Squat
4 - 6 Strict C2B
5 - 10 GHD Sit Up
6 - Rest
*Add +1 Reps every Round
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Strength
Bench Press 10/8/6/4
Between Sets Rope Climb
Conditioning
6 Round
6 Thrusters
6 GHD Back Ex
*1min Rest Between Round
**Add +1 Reps Every Round
Cardio
500m Row/Bike
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Strength
Front Rack Lunges 10/8/6/4/2
Conditioning
AMRAP 9min
9 One Arm DB Press
9 T2B
9 One Arm KTB Swing
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Strength
E2MOM X 5
5 Clean & Jerk
Conditioning
Buy in 100 DU
21-15-9
Floor Press
V-Up
Goblet Squat
Cash Out 50 DU
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Conditioning
For Time - I Go You Go
60 Over Head Squat
50 Box Jump Over
40 Pull Up
30 GHD Sit Up
20 Ground To Over Head
10 DL
50 Cal Row/Bike
Core
Tabata Russian Twist / V-Hold