EMOM 20:
5 Wallballs 14/20
1 Squat Snatch
*add weight 20 times!
*score is ending weight
*if fail the weight in a minute, drop down to previous made lift and finish the emom
Max Height Box Jump
*one step
500m Row
40 Box Jump Overs 20/24″
30 Goblet Squats 16/24kg
20 Toes 2 Bar
30 Goblet Squats
40 Box Jump Overs
500m Row
Increase weight on each set.
AMRAP 12:
60 Double Unders
30 American Swings 16/24
15 Burpees to plate 25/45
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Pick up where you left off. Score is total completed rounds.
Accessory:
3 Rounds:
10 Hammer Curl
15 GHD Sit-Ups
20 Banded Tricep Extensions
AMRAP 15:
20 Russian KB Swings 53/70
20 Toes to Bar
20 Back Rack Lunge 65/95
With a partner:
300 Calories
200 Wallballs 14/20
100 Burpees
*one person works at a time
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
30-20-10
DB Snatch – 35/50
60-40-20
Sit-ups
ACCESSORY:
3 Rounds of…
Banded Oblique Crunches – 30 reps
RomWod
Max Effort 5k Row
*Partner 5k
**While partner is rowing partner holds barbell in front rack 65/95
3 Rounds:
8 DB Rows
12 Seated DB Press
16 Banded Goodmorning
*rows without a bench
*Work to a heavy single of the complex
2 Rounds:
21 Deadlift 155/225
15 American Swings 16/24
9 Toes to Bar
Accessory:
3 Rounds:
20 Banded Hamstring Curls
20 V-Ups