EMOM 12

1 Min : 3 - 5 Bar Muscle Ups
2 Min : Max Unbroken Handstand Walk
3 Min : BearHug D-Ball Carry 40m 60/40kg

Find you max 5 reps

3 rounds for time of

• 25 deadlifts
• 800-meter run

♀ 155 lb ♂ 225 lb

10-15min easy pace cool down ( PK 1 )

Shoulder press 3x7

3 rounds, each for time of:
- Run 1 mile

Rest 4 minutes between efforts.

Post times to comments.

A) Row 15 cal
B) WB 12

800m run or jog
10 rounds:
5 sandbag rows / pull-ups
5 pushups
10 squats
800m run or jog

Total: 50 sandbag rows, 50 pushups, 100 squats, 1 mile running

10 RFT :

7 Power Snatch 35/25kg
7 Toes To Bar
7 Box Jumps 24"/20"

TC 18

• Aim Unbroken Sets on the barbell each round.

• Let's break the toes to bar as needed each round. Our Grip is going to feel fatigue from the barbell so so let's be mindful of this early on.

• Settle into steady pace on the box jumps.

1 Legless Rope Climb
2 Rope Climb
15 Dumbbell Thrusters 2x22,5/2x15kg
Max Reps Double Unders

Rest 1:00 Between rounds