Friday
A. EMOM 12 minutes
min 1- Row 12/9 cals
min 2- 8-12 barbell overhead reverse lunges @ 95#/65#
min 3-10-15 toes to bar
B. For time
15-12-9-6-3
Hang Power Clean @ 155#/105#
5-4-3-2-1
Wall walks
*Complete 25 lateral hops over bar after each set
Essentials
A. Emom 12 min
Min1- 10/8 cal row or echo bike
Min2- goblet split squat thrusters x4-6 per side
Min3- star/ side plank 20sec/ side
B. 5 Rounds for time:
6 burpees
12 wall ball shots
50m farmers carry