12 minutes EMOM
1st 150m Row
2nd 6 KB Bottoms Up Press/arm
3rd 8 Banded Chop High to Low/side
3 sets of the following
DB Bench Press
*incline for challenge
3 sets of 5 reps @ 4141 Tempo
6/arm @ 30X1 Tempo
Strict Pull Ups
As many reps as possible @ 11X3 Tempo
3 rounds for time of:
Airdyne .5/.4 miles
12 Single Arm Push Press/arm 53/35 KB or DB
Row 350m/300m
20 Hollow Rocks
20 seconds Hollow Hold
A. Conditioning 30 minute AMRAP W/Partner 1 Mile Run (Split into 200s) 100 Alt. DB Snatches (50#/35#) 150 Double Unders (300 Singles) *One partner working at a time Trade off reps on the snatches ever
Row "Aerobic Threshold" 3 Sets 3 rounds of 300m fast, 60 seconds recovery row -Rest 3min b/t sets-
A. Strength 3 sets of the following superset 8 Deadlift 8 Glute Ham Raise or GHD Hip Extensions or Good Mornings B. Conditioning 4 rounds for time of: 15 Wall-Balls 20#/14# to 10'/9' Target 15 Kettleb