EMOM 8 M1- KB Swing x 15 M2- Max Single Arm KB Squat Cleans (70/45-53) -rest2 minutes- EMOM 8 M1- .....
AMRAP 15 Single Arm Front Rack KB Carry x 25m each arm (70/53) Double KB Deadlifts x 10 (70/53) Sledge .....
1.5 Mile Run
Active Recovery 1000m Row *grab barbell, roller, and medball AMRAP 7 50m Jog 50m Side Shuffle Foam Roll Quads + .....
Metcon AMRAP 15 Strict HSPU x 6 HS Walk x 5m (half length of the rig) Hand Release Push-Up x .....
3 Rounds Single Arm KB OHS x 10 (53/35) Chest to bar x 12 -burpee to target x 20- 3 .....
EMOM 12 M1+2- 400/300m Row M3 + 4 – 15 Double KB Box Step-Overs Rest 3:00 EMOM 12 M1- Unbroken .....
Running Clock 0-5:00 20 Wall Balls 10 T2B 20 Wall Balls 10 T2B 5:00-10:00 40 Wall Balls 20 T2B 10:00-15:00 .....
EMOM15 M1- :45 max cal row M2- :45 max burpees to target M3- :45 max DUBs M4- :45 max burpee .....
Teams of 2 complete AMRAP 30 P1 works for 1:00, then P2 works for 1:00 Dubs x 50 American Kb .....
A. Sled Push; 5 x 200m (35/25 added weight) *rest as long as needed to maintain a quicker pace on .....
10 Rounds Burpee Box Jump x 4 (30/24) C2B Pull-Up x 7 Reverse Lunge Wall Ball x 5 each leg
