Friday
Every 2:00 for 12 sets (4 sets each alternating)
set 1- Row 12/9 cals+8-10 pull-ups or 8-10 ring rows
set 2- 3 Wall walks+Farmers walk 3 shuttles+6 Double kb deadlifts
70#/53# per hand
set 3- 10 DB s2oh @ 50#/35# per hand+10 Box-jump on and over 24″/20″ box
*Scale according to finish ≈ 1:30
*if you spill over into the next set, rest during that set
Essentials
A. 12 min EMOM
min 1: 12-15 DB bench press
min 2: 10 toes to bar, hanging knee raises, or v-ups
min 2: EB 8/10 cal
B. 3 rounds for time
50 single unders
20 alt DB snatch
16 goblet reverse lunges
Extra credit: 3 sets
15 KB horn bicep curls
15 KB horn tricep extensions
Rest 60-90sec b/t sets