10:30 am
A.
Emom for 10 mins:
Odd mins - Front Squat X 2 reps @ 75-80%
Even mins - Burpee Muscle-ups X 4 reps
Emom for 10 mins:
Odd mins - Front Squat X 2 reps @ 75-80%
Even mins - Burpee Muscle-ups X 4 reps
+
Emom for 10 mins:
Odd mins - Touch & go Squat Cleans X 8 reps (135)
Even mins - Parallette Handstand Push-ups X 4 reps
Odd mins - Touch & go Squat Cleans X 8 reps (135)
Even mins - Parallette Handstand Push-ups X 4 reps
+
Emom for 10 mins:
Odd mins - Power Snatch X 10 reps (95)
Even mins - Ring Dips x 12 reps
Odd mins - Power Snatch X 10 reps (95)
Even mins - Ring Dips x 12 reps
2:30 pm
B.
Row 30 sec @90%
Row 30 sec @50%
x30 sets
Rest walk 5 mins after set 15.
-1:46.8
-1:49.9
Row 30 sec @90%
Row 30 sec @50%
x30 sets
Rest walk 5 mins after set 15.
-1:46.8
-1:49.9
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