Monday
Each for time w/ 8 minute time cap
minutes 00:00-10:00
5 rounds of DB “DT” @ 50#/35# per hand
12 deadlifts
9 Hang power cleans
6 s2oh
minutes 10:00-20:00
Row 400m/325m
20 burpees over erg
Row 400m/325m
20 burpees over erg
row 400m/325m
Minutes 20:00-30:00
Echo bike 30/22 cals
60 Wall ball 20#/14#
Echo Bike 30/22 cals
Essentials
A. EMOM 12 min
min 1: goblet wall sit x 30-45sec
min 2: DB/KB gorilla row x 8/arm
min 3: barbell or DB floor chest press x 12-14
B. For time:
30 wall ball 20,14
25 box jumps/ step ups 24,20
20 ring rows/ pull-ups
25 wall ball
20 box jumps/ step ups
15 ring rows/ pull-ups
20 wall ball
15 box jumps/ step ups
10 ring rows/ pull-ups