Friday
8/17
A. EMOM 10 minutes
A1. 12-14 renegade rows @ 50#/35# per hand
A2. 6-8 strict press @ 95#/65#+
B. 10 minute AMRAP
7 Hang Power Cleans @ 135#/95#
9 box-jumps 24″/20″
11 toes to bar or 11 v-ups
Essentials
For time w/ a partner
50 Box or plate jumps
70 Deadlifts
50 DB push press or pike hspu
50 hang power cleans
50 hanging knee raises
30 thrusters
*Every 3:00 starting @ 00:00, 1 partner rows 11/9 cals before resuming the chipper
Every 2:00 until you complete 100 burpees
AMRAP in 1:30
buy in each set with below
set 1- Run 200m
set 2- Bike erg 16/13 cals or ski erg 13/9 cals
set 3- Row 15/12 cals
then complete AMRAP burpees until 90 second mark
*cap @ 15 sets