Skill: BMU

Wod: 16 min Emom (ME on each station)
1: Cal Row
2: power snatch@50/35
3: BBJO@24/20
4: T2B

Wod: perform me reps on each movement then rotate every minute. Set yourself a target and get there as fast as you can , treat like a sprint Wod.

10-10-10-10 of:
BB Bench Press
10 @ 8 RPE (Load Repeat)
55% 3RM 10 reps
60% 3RM 10 reps
65% 3RM 10-10 reps

6-8 Ring dip
6-8 Ring row
Rest as needed

5 rds:
1. Air bike 1min.
2. Bar MU (3-8)
3. Rest...
4. Row 1min.
5. Parallette HSPU (3-8)
6. Rest...

50 DU
5+5m HS-walk

Rx’d Workout
5 rounds for time of:
50 double-unders (each)
50-ft. synchronized overhead lunge
M 50-lb. dumbbell
F 35-lb. dumbbell
Time cap: 15 minutes
Tiebreak: None

Scaled Workout
5 rounds for time of:
50 single-unders (each)
50-ft. synchronized overhead lunge
M 35-lb. dumbbell
F 20-lb. dumbbell
Time cap: 15 minutes
Tiebreak: None

10:00 - KELLY, 5 round for time
- 400m run
- 30 box jump (24/20”)
- 30 wall ball (9/6kg)![]

1. Pistol squat x10-16
2. GHD sit up x12-17

Find heavy 1 (90-95%)

EMOM:
1. 50% x1
2. 60% x1
3. 70% x1
4. 80% x1
5. 90% x1
6. 95% x1
7. 100% x1 (if it feels good)
8. 100+% x1 (if it feels good)
9. ...
10. ...