1.) 10 minute EMOM
Odd: 12 Pull-ups
Even: 3 Touch N Go Power Clean
2.) 3 rounds
500m Row
30 Strict Press 75/55lb
10 Burpee Box Over 24/20”
3.) 3 rounds
10 Bent Over Barbell Row
10 Wide Grip Pull-Ups
10 10 GH Raises
4.) 3 x 15 Reverse Hyper
Session 2:
– 5 rounds
30/21 cal Assault Bike
Rest 1:1
Note: AFAFP
– For time:
21 Thrusters 95/65lb
18 Thrusters 115/85lb
15 Thrusters 135/95lb
12 Thrusters 155/105
9 Thrusters 185/125lb
– 10 minute EMOM
Odd: 3 Strict Muscle Ups
Even: 5 Strict Deficit Handstand Push-ups 2×45/1x45lb bumper plates
