EMOM: 1 push press 65/95 (from the rack) every minute add 10lbs untill failure then from the weight you ended with, EMOM: 1 front squat (from the rack) every minute add 10lbs untill failure, EMOM:14 wall ball shots 20/14 untill failure, EMOM: 4 muscle ups untill failure. (Score is total working time.)
EMOM 7 Min
6 Lunges
6 Good Mornings
Remaining minute hold stretch of choice
Superfriend hammy stretch
Superfriend chest/shoulder stretch
Each partner completes as a relay:
30-20-10
Wall Balls #20/14
15-10-5
Deadlifts #225/135
then,
Each partner completes as a relay immediately following:
800m Sprint
6-5-4-3-2-1
Front Squat #205/125
Strict HSPU
*After each set, do 3 Burpees
Max Height Box Jump
17 Min AMRAP
50 Double Unders
40 Box Jumps
30 Air Squats
20 Toes 2 Bar
10 KBS #70/53
Row
5 x 500m Sprint
Rest 3 Min between each set
Record your worst of the 5 sets
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
7 Min AMRAP
2,4,6,8..
Hang Power Cleans #155/95
Pistols
3 Min
7 Min AMRAP
2,4,6,8..
Pull Ups
Push Ups
18 min AMRAP:
20 Wall Balls 20/14
20 Box Jumps 24/20
20 Toes to Bar
20 Double Unders (60 Singles)
200 m Sprint
9-7-5
Muscle-ups
Snatch, 135#/95#