Friday
5/29/2026
6 rounds for time
30 Double unders or 45 single unders
12 alternating DB snatches @ 50#/35#
12 Wall ball 20#/14#
*each round add 2 reps to the DB snatches and WB
+
3 sets
Max DB floor press in 30 seconds @ 50#/35# per hand
weighted plank on elbows 45-60 seconds
Essentials
A. 12 min EMOM
Min 1: 10-12 seated DB strict press
Min 2: DB by side reverse lunges x10-14 or goblet squat x12-15
Min 3: plank on elbows :40
+
B. 9 min AMRAP
Run 150m
12 DB hang snatches
6 burpees step over DB
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