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. Accessory 12 minute EMOM (4 rounds each) 1st minute - :30 Suitcase Hold 2nd minute - :30 Hollow Hang 3rd minute - Rest (Pick a heavier weight for Suitcase Hold than last week) B. Conditioning 5 Rou
A. Strength Shoulder/Strict Press (slightly heavier than the week before 65-75% of a 1 rep max) 8, 6, 4 B. Conditioning 15 minute AMRAP 15 Wall-Balls 20#/14# 30 Double-Unders 200m Run
A. Conditioning 20 Minute AMRAP w/ a partner One partner does 150m KB Farmer Carry 53#/35# Other partner performs as many rounds as possible of 10 Calorie bike 20 Sit-ups *Score meters carried, and ca