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
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Cody Stelmach
12:07 rx
175#x4, 185# /// 12 pull-ups (butterfly) ✅
11
3
Kenzie Christy
3 rds 2k bike 40 db snatch 50/35 or 70/45 : 16:14rx+
16 emom snatch + ME t2b 0:15s : 120# power snatch (PR) and 8 T2B each round
10 emom 3 ring dips 5 strict hspu ✅
bike cal piece on erg (since used ass bike in wod) 58-1:03 over the 5rds
posterior chain piece + HSW work :)
9
0