1. EMOM x 12 minutes 1- Right arm OH KB Carryx 45sec 2- Left arm OH KB Carry x 45 sec 3- 10 V-ups + 10 Knee Tucks 4-5 plyo Push up+ 10 Push ups 2. ” Helen” 3 Rounds For Time 400m Run 21 Kettle Bell Swings 12 Pull ups
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1. Back Squat 8RM 2. 4 Rounds For Time 5 Thrusters (155/105) 10 Burpee over Bar 30 Double Unders
1. Every 90 second for 12 minutes 1- 30 second Suitcase Hold 2- Close Grip Bench x 8 reps 2. For Time 1000m. Run 80 KB Swings 600m Run 40 SDHP 200m Run
1. Clean or Power Clean 15 minutes to build up or work on mechanics 2. EMOM for 15 minutes 1-5 Pull ups + 10 Ball Slams 2- 20 Double Unders+ 5 Power Cleans (155/105) 3- 15 Wall Balls
1. 4 Sets of : Glute Bridge x 10 reps Split Jumps x 12 reps V -ups x 12 reps 2. ” Hells Bells”
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