Monday
A. For time
9 burpee box-jump on and over 24″/20″
18 Wall ball 30#/20#
Run 400m
12 bbjo
24 Wall ball
Run 400m
15 bbjo
30 Wall ball
+
3 sets for quality
12 Seated arnold presses
8-12 strict supinated pull-ups
Essentials
A. EMOM 12 min
min 1: row 12/10 cal cap at 50sec
min 2: seated barbell z-press x 10
min 3: Farmers walk x 50m
B. For time:
21-15-9
Sumo deadlift highpulls w/KB/barbell
Hanging knee raises or v-ups
6 shuttle runs after each set (1 shuttle = 25’ down and back)