EMOM 15

1) 17 wall balls 12/6
2) 15 pull ups
3) 20 GHD sit ups

-2-3 wall walk
-6-8kipping pull-ups
-8-12 burpees

*result: reps combined

Seated Triceps Extension w/ DB 3 x ( 10 + 10 ) Rest 2:00

Chest Supported Dumbbell Row 4 x 10 Rest 2:00

Shoulder Press Behind Neck 4 x 8 Rest 2:00

One Arm DB Shoulder Press 4 x ( 6 + 6 ) Rest 2:00

AMRAP 13' OF:
13 WALL BALL
13/10 CAL BIKE OR 20/15 CAL ROW

-3 hpc
-4 split jerk, alt. leg
-rest

*~80% of todays heaviest c&j

@20min build up to heavy single

—>

10*e40sec snatch @80-90% of heavy single.

@10min to build heavy single

Clean Pull + Power Clean ( Hang under knee )

Set 1 : 1 + 1 @ 50%
Set 2 : 1 + 1 @ 55%
Set 3 : 1 + 1 @ 60%
Set 4 : 1 + 1 @ 65%
Set 5 : 1 + 1 @ 70%
Set 6 : 1 + 1 @ 75%
Set 7 : 1 + 1 @ 80%

Go Every 1:30

Set 1 : 3 @ 70%
Set 2 : 2 @ 75%
Set 3 : 1 @ 80%
Set 4 : 3 @ 75%
Set 5 : 2 @ 80%
Set 6 : 1 @ 85%
Sets 7 - 9 @ Build a heavy Single

Rest 1-2 minutes

Warm Up
2 rounds
1:30 cardio machine
10 gtoh with plate
10+10 plate halos
5+5 plate windmill

10 scap pull ups + 5 kipping knee raises
then 2 rounds
5 barbell deadlifts
5 barbell muscle cleans
5+5 barbell front rack step back lunges

Metcon
Today workout 30-40 min for quality
2:00 easy cardio
5 Power cleans (light weight)
5+5 Plate Windmill (light)
10 db snatches alt hand
5+5 Single arm db oh lunge walk steps (light/moderate)
10 kipping knee/leg raises

30min amrap

500m row
1000m bike
500m ski
1000m bike