Friday
5/9
A. Take 12 minutes to complete 3 sets of the following
A1. DB floor press w/ glute bridge @ 2020 x12-15 reps
A2. weighted plank on elbows 45-60 seconds
A3. Pendlay row x10-12 reps
B. 9 minute AMRAP
42 Double unders or 64 single unders
21 ab mat sit-ups
9 Hang Power Cleans @ 115#/75#
Essentials
2:30 minute AMRAP
Run 150m or row 200m
AMRAP remaining time
6 pull-ups or 6 ring rows
9 air squats
rest 1:00
2:30 minute AMRAP
Echo bike 12/10 cals
AMRAP remaining time
3 deadlifts
3 Hang Power Cleans
3 Shoulder to overhead
*rest 1:00
x4 sets