30 minutes EMOM alternating movements
1st min: 15/12 cal row
2nd min: 12 Medball Sit Ups
3rd min: 6 squat cleans 95/65
*coaches challenge GHD Sit Ups, 135/95
*If you fail to complete the work on the minute, workout turns into AMRAP. Each min counts as 1 round. Completing workout prescribed equals 30 rounds completed.
A. Strength EMOM x 12 minutes (4 rounds each) Minute 1: 5-10 Dips (Bench Dips or for a challenge Strict Bar or Ring Dips) Minute 2: 5 Bench Press or Floor Press (Building with each set) Minute 3: 8 Su
A. Conditioning 14 minute AMRAP 5 Dual DB Push Press 12 Alternating DB Snatches 10 V-Ups or 20 Sit-Ups *coaches challenge HSPU instead of DB Push Press B. Optional Aerobic Capacity Row "Lactate Thresh
A. Conditioning 18 minute AMRAP w/Partner (split reps between partners) 200 Double Unders or 300 Singles 60 Box Jumps 24"/20" 30 Shoulder to Overhead 155#/105#