Monday, August 11, 2025

Monday

8/11

For time

50 Wall ball 20#/14#

Run 200m

40 Kb swings @ 53#/35#

Run 200m

30 pull-ups

Run 200m

20 burpees

Run 200m

30 pull-ups

Run 200m

40 kb swings

Run 200m

50 Wall ball

Essentials

A. 12 min EMOM

Minute 1: Arnold press x10-12

Minute 2: Front rack reverse lunge x10

Minute 3: FLR pull-through w/ KB

+

B. Buy in: 30 cal bike or row

+

21 hang clean or jerks

12 burpees over bar

27 ab-mat sit-ups

15 hang clean and jerks 

9 burpees

18 ab-mat sit-ups

9 hang clean and jerks 

6 burpees 

9 ab-mat sit-ups 

+

Cash out: 30 cal row or bike