5 sets
25s ME DL
rest 2:35
*Begin at 60%, move fast, and continue to build as long as you maintain a minimum of 10 reps
+
AMRAP 10
8 HPC 115/75
8 STOH 115/75
8 Box Jumps 24/20
A. Build to a 1RM Press
B. ME Push Press x 2, @A
+
500m Row
20 Burpee Pull Ups
100 Double Unders
20 Burpee Pull Ups
500m Row
EMOM 12
Odd: PC + HSC + SC
Even: 5-10 HSPU
+
2 RFT
20 Thrusters 95/65
30 Wall Ball
400m Run
Workout 16.3
7-min. AMRAP:
10 power snatches
3 bar muscle-ups
M 75 lb. F 55 lb.
Front Squat build to a heavy single
+
EMOM – 8
Odd – 15/12 Cal row
Even – 12 UB STOH
—rest 2 min—
EMOM – 8
Odd – 10-15 TTB
Even – 10-15 Burpees
MU Skill Work
or
E2MOM for 6 sets
Push Jerk
Set 1: 5@70%
Set 2: 5@75%
Set 3: 3@80%
Set 4: 1@85%
Set 5,6: 1@90%
+
7min to complete for time or for as many reps as possible
40 Wall Ball
30 Box Jumps 24/20
20 Hang Power Clean 135/95
10 MU or 20 CTB
*rest 5min and repeat
