#1. EMOM-12 (:30 sec work :30 sec rest)
Min 1. Sit ups
Min 2. DB thrusters(23/35)
Min 3. KB swings (35/53)
Min 4. Burpees
Min 5. Wall sit
Rest 2 minutes
Min 1. TTB
MIN 2. Thrusters
Min 3. KB swings
Min 4. Burpees
Min 5. Wall sit
Partner option-
3 rounds
18 deadlifts
18 push ups
1 minute rest
4 rounds
15 Powercleans
15 TTB
1 minute rest
5 rounds
12 DB snatches
12 Burpees
Sled Day
10 rounds for time
Sled push 25 meters
Sled pull 25 meters
10 Sumo deadlift strength
1 minute wall sit
10 stone to shoulder
Closer: partner- 4 rounds
Farmer carry 50 meters
Loaded bar hold until partner returns
AMRAP-6
6 Powercleans
25 squats
Rest 90 seconds
AMRAP-6
6 Powercleans
25 DUBS
Rest 90 seconds
AMRAP-6
6 Powercleans
25 Wallballs
Closer: 2K row
:30 work/ :30 rest
Teams of 2 (you go I go)
40 Rounds…
2 Deadlifts
4 pushups
Rest 5 minutes
20 Rounds….
5 Calorie
5 wallballs
Closer- 4 Rounds with partner
50 meter farmer carry
Dubs/ singles
10 Rounds for time
10 Deadlifts
10 KB swings
10 Push ups
——————or this one
5 Rounds for time
5 Front squats (95/65)
10 HPC (95/65)
15 Wall balls
20 KB swings
10 Rounds for time
Push sled 25 meters/ Pull back 25meters
10 Box step up and overs with wallballs
25 sit-ups
* add weight to sled every 2 rounds
Warm up: bar hang x3
* increase time each round - start w/:30 seconds
Conditioning: E2MOM for 20
5 Powercleans
10 Burpees
15 KB swings
Finisher: Assbike/Abs
