EMOM 8

5 Hollow Rocks
5 V-ups
5 Push-ups
Remaining time in plank hold

Accessory Workout 3 - 4 Rounds :

10 Biceps Curls w/ Barbell
6 Triceps Press BHD Neck
15 Abdominal Crunch

Rest as needed between movements

5x3 Squat Clean
all sets at 70%

Hang Squat Clean ( Above knee )

2 x 2 @ 70%
2 x 1 @ 80%
% of High Hang Squat Clean. Go Every 2:00
...into
Find in 15 Minutes 1 RM

Find your 1RM

For 40 min
1) Shuttle run 15m
2) cal row
3) cal bike erg
4) rest
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Set a single number of calories and complete that amount of work each minute - every minute.
Last done Dec 7th - those who did it should aim to add calories to their last score.
Score is total reps/cals

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Goal & Intensity:
Build endurance and anaerobic capacity by maintaining a consistent effort across running, rowing, and biking intervals. Set a fixed number of calories per minute and aim to match or exceed your previous score from Dec 7th.

Desired RPE/Effort: 7–8 (70–80% effort)

Overheadsquat 5 reps max.

Build Heavy 1 DL

Toes To Bar

1 x Sub Max Set
1 x 80% @ Sub Max Set
1 x 70% @ Sub Max Set
2 x 50% @ Sub Max Set

Go every 2:30

EMOM 10
Clean Pull + Hang Clean + Jerk

Work from 65% and add, avoid going to failure