EMOM 12
a) 15 panded pull down
b) 6+6 KB single arm row
c) hollow hold

Fot time:

with partner
12 000m rowing.

ALL OUT!

Individual work/rest 1:1

EMOMx 16:
Minute 1: 7 Deadlifts (185/135) + 7 Box Jumps (24/20")
Minute 2: 15/12 Calorie Bike
Minute 3: 7 Wallballs (20/14#) + 7 C2B Pull-ups
Minute 4: 15/12 Calorie Row

15min EMOM:

1) 10m KB Front Rack Walking Lunge
2) 10 KB STOH
3) 10 Russian KBS

Use 2 KBs on each movement. Go AHAFA.

Thruster 3RM 20 Mins to build up.

Pendlay row

5x5,add 2,5-5kg more than last week.

Btw sets ME unbroken supine bodyrow.

21-15-9:

DB Thrusters (50/35#)
C2B Pull-ups
Calorie Row

21-15-9

Power Snatch 50/35kg
Bar over Burpee
TTB

This is for time. Scale if needed.

Rest 7min

9-15-21

TTB
Bar over Burpee
Power Snatch 50/35kg

This is for time. Scale if needed.

65%/3
70%/3
75%/3
(80%/2)2

For time:
50 Clean & Jerks* (135/95#)
*EMOM: Complete 6 T2B - starting with the T2B