EMOM 16: 4 Ring muscle ups 8 DB thrusters 50/35
15-12-9-6 Deadlifts 255/185 Cal row 6-9-12-15 T2B Cal row
12-10-8-6-4-2 Cal Row DB Push ups 50/35 DB Deadlifts 50/35 DB Push press 50/35
150 Wall balls 20/14 to 10’/9’ 30 Squat Snatches 135/95
3 Rounds: 400M Run 10 Power Cleans (155/115) 10 Box Jump Overs 24/20″ 10 Push Jerks (155/115)
20 Strict HSPU 30 Deficit Kipping HSPU 45/25lb 40 Kipping HSPU *60 Double Unders After each set of HSPU
AFAP (As far as possible) 9 1-2-3-4-5-6-7….. Barbell Power Clean 95/65 Barbell FS 95/65
AMRAP 20: 400m run 50m SB Bear Hug Carry 150/100
AMRAP 12: 400m run 4 Power cleans 115/85 8 FR alternating lunges 115/85
3 Rounds FT: 40 air squats 30 push ups 20 Deadlifts 155/105 10 BMU TC 17
AMRAP 14: 21 Burpee box jumps 24/20 21 KB SDLHP 53/35 21 wall balls 20/14lb to 10’/9’
