1. EMOM for 10 minutes Back Squat x 3 reps Min 1-4 Light/Moderate Min 5 Working Weight Min 6-10 Heavy 2. For Time 12-9-6-3 Back Squats (225/155) Chest to Bar Pull ups
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1. 20 Minute AMRAP: 5 Clean and Jerks (155/105) 10 Burpee over Bar 15 Kettle Bell Swings 2. 50 Floor Wipers (135/95)
1. Three sets of: One arm shoulder press x 8-10 per arm Single leg glute bridge x 10-12 per leg Side Plank x 30 sec per side 2. 5 Rounds For time 4 HSPU 8 Deadlifts (225/155) 12 Ring Rows
1. 3 sets of : Ring Rows x 10-12 reps Ring Push ups x max reps Band triceps push down x 20 reps 2. Alternating Minutes for 15 minutes Min 1- Shuttle run x 45 sec Min 2 -40 sec suitcase carry x max distance Min 3- Max calorie row x 40 sec
1. Back Squat x 5 EMOM for 8 minutes 2. 18 Minute AMRAP in Partners 20 Pistols 40 Wall ball 20 Hang Clean (135/95) 40 Wall Ball 20 Plate ground to Overhead 40 Wall balls
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