Skill/Strength:
EMOM 16
1: Echo Bike 12/9 Cals
2: Rest
3: Echo Bike 15/12 Cals
4: Rest
-The intent here is to have one moderate round and one intense round. Scale bike cals accordingly
Metcon:
30-20-10
Alt. Lunge Wallballs 20/14lbs
Burpees Over Wallball
Abmat Situps with Wallball
-14 min cap
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Ashley Brocker
3+6 HSPU, 3+4 HSPU
2rnds, AMRAP 9, 4 min rest between. 10 deficit HSPU (used 35# plates for deficit), 15 power snatches 65#, 20 GHD.
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