EMOTM For 10 Minutes
3 Ground To Overhead
Rest 3 Minutes
Then
6 Rounds
10 Wall Balls
10 Box Jumps
10 Double Unders
EMOTM For 10 Minutes
3 Ground To Overhead
Rest 3 Minutes
Then
6 Rounds
10 Wall Balls
10 Box Jumps
10 Double Unders
Complete As Many Rounds And Reps In 5 Minutes Of
3 Wall Climbs
5 Deadlifts
7 Pull Ups
Rest 3 Minutes And Repeat Sequence 2 More Times
EMOTM For 10 Minutes
3 Front Squats @ 80% To 85%
Rest 3 Minutes
Then
10 Minute AMRAP
20 Barbell Split Squats Alternating Legs
10 Burpee Box Jumps
4 Rounds
20 Lateral Jump Over The Bar
10 Bent Over Barbell Rows
20 Straight Leg Sit Ups
10 Hang Power Cleans
15 Minutes To Establish A 1RM
Split Jerk
Then
12 Minute AMRAP
3 Power Snatches
6 Pull Ups
9 Double Unders
EMOTM For 10 Minutes
3 Front Squats @ 75% to 80% Of Your 1RM From Monday
Then
4 Rounds
200 Meter Run
20 Weighted Lunges
25 Toes To Bar
15 Minutes To Establish A Heavy Power Clean
Then
5 Rounds
5 Power Cleans
15 Box Jumps
Rest 2 Minutes Between Each Round
For Time
15 Deadlifts
30 Hand Release Push Ups
20 Straight Leg Sit Ups
400 Meter Run
10 Deadlifts
20 Hand Release Push Ups
15 Straight Leg Sit Ups
400 Meter Run
5 Deadlifts
10 Hand Release Push Ups
10 Straight Leg Sit Ups
400 Meter Run
EMOTM For 10 Minutes
3 Power Jerks @ 75%-80% Of Your 1RM From Friday
Rest 3 Minutes
Then
5 Rounds
10 Lateral Burpees Over The Bar
10 Pull Ups
15 Minutes To Establish A 1RM On Front Squat
Then
Complete As Many Rounds As Possible In 10 Minutes
6 Front Rack Step Ups
12 Knees To Elbows
100 Meter Run