EMOM 6:
15/12cal Ski
5 DB Renegade Row w/ Push-up

———— Rest 3min ————

EMOM 6:
15/12cal AB
5 DB Renegade Row w/ Push-up

For time:
12 wall walks
10 wall-ball shots
9 wall walks
10 wall-ball shots
6 wall walks
10 wall-ball shots
3 wall walks
10 wall-ball shots

♀ 14-lb ball to 10-ft target
♂ 20-lb ball to 12-ft target

EMOM6

1. 40 - 50s plank hold
2. 25 + 25s side plank hold

1: 15 - 20 kb swing
2: 10 wallballs
3: 10 - 15 sit-ups

Power snatch 1-2-3-4-5 reps

Pendlay row 4x8 reps

A) Build up heavy 2 reps in emom8: 1 push press

B) 4 sets of 2 push press @80% from todays heavy 2's

Go every 1:30

Snatch Waves
EMOM12
1) 3 Squat Snatches
2) 2 Squat Snatches
3) 1 Squat Snatch

Add weight after every round
Last round @ 80%

10 + 10 x front feet elevated split squats w/ DB's
6 - 8 romanian deadlift w/ DB's

Go every 4:00

10+10 side crunches with kb
20 wall sit leg raises alternating