Monday: Double Under EMOM :30/:30 EMOM 10: :30 On/:30 Off RX – Perform consistent sets of double unders. Tuesday: For .....
WOD: Moon (Time) 7 Rounds for Time: 10 Dumbbell Split Snatch Right Arm, 40# 1 Rope Climb, 15′ 10 Dumbbell .....
For Time: 100cal Row 50 KB Swings (53/35)
21-15-9 Power Snatch (95/65) OHS (95/65) Chest 2 Bar
10 RFT: 12 WB 20/14 200m Run
Death by Bar Facing Burpees starting with 4 burpees
AMRAP 15: 12cal Row 9 C2B 6 Burpee Box Jump Overs (30/24) 3 Hang Squat Snatch (135/95)
Macho Man EMOM 20 3 Power Cleans 3 Front Squats 3 Jerks (185/135)
EMOM 18: 8-10 Kipping Pull Ups 8-10 Kipping HSPU 8-10 Toe 2 Bar
For Time: Run 800m 15 WB (20/14) Run 600m 25 WB Run 400m 35 WB Run 200m 45 WB
4RFT: 21 OHS (95/65) 7 Ring MU
Barbara Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*
