1. 4 sets of: Single Arm Floor Press x 10 Supine Ring row x 10-12 Side Plank x 30 sec 2. “Diane” 21-15-9 Deadlifts (225/155) Handstand Push ups
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1. AMRAP x 30 minutes 210 Cals on ABB or ERG 150 Sumo Deadlift Highpul (95/65) 90 Box jump Overs * In teams of 3 one person working at a time, may break up however you want
1. Back Squats 6 x 3 2. AMRAP x 15 minutes 100 Double under 20 Toes to Bar 20 Burpees
Tuesday 1. Alt sets with a partner to complete 3 sets each of: 20 Walking Lunge 20 Kettle Bell Swings 2. EMOM x 12 minutes 1- 45 sec. Front Rack KB Hold 2- 40 sec max cal Assault Bike 3- 45 sec max Strict Pull ups
1. EMOM x 12 minutes Front Squat+Jerk *try and use within 10%> then your heaviest weight last week 2. AMRAP x 5 minutes in Partners Max rep Clean and Jerk(135/95) Rest 5 minutes AMRAP x 5 minutes in Partners Max Rep Thrusters (135/95)
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