Monday
8/17/2026
Every 4:00
300m Run buy-in
remaining time
25 burpees
50 Alternating DB snatches @ 50#/35#
25 burpees
50 Wall ball 20#/14#
25 burpees
50 pull-ups
*Runs stop after the 16 minute mark
*24 minute time cap
essentials 8-17-26
A. 12 min EMOM
min 1: 10-12 tall kneeling DB strict press
min 2: max plate push shuttles in :40
min 3: 10-12 strict hanging knee raises
+
B. 12 min EMOM
min 1: 8-10 strict supinated pull-ups
min 2: Echo Bike :40 @ tough effort
min 3: 12-14 goblet reverse lunges
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