A.
Warm up
B.
12 Min. EMOM
E: 35 Jumping Rope Slams
O: 20 KB Swings (Russian)
C.
50 Double unders
50 Jumping Lunges
800 Meter Sandbag run 40/60#
50 Jumping lunges
50 Double unders
D.
500 Meter Row|Bike
Rx Program
Deadlift
10 x 40% w/ Hault
10 x 50% w/ Hault
3 x 60% w/ Hault
3 x 80% w/ Hault
3 x 85%
3 x 90%
12 x Bicep Curls w/ barbell 55/75#
10 Min. EMOM (Oly)
P. Clean + Hang P. Clean + Low Hang P. Clean & Jerk
(Ascending weight every min.)
9 MIN. AMRAP
3 Bar Muscle ups
5 Push press 95/135#
