9/29
A. EMOM x5 minutes
4-6 thrusters @ 135#/95#+5-8 barfacing burpees
rest 2:00
EMOM x5 minutes
5-8 thrusters @ 95#/65#+4-6 barfacing burpees
+
B. 10 minute AMRAP
40 Double unders or 65 single unders
20 Ab mat sit-ups
10 single arm DB hang clean and jerks @ 50#/35#
Essentials
A. 12 Minute EMOM
Min 1: Sandbag bear hug March :45
Min 2: supinated pendlay row x10-12
Min 3: perfect push-ups @21X1 x8-10
+
B. 4 Rounds for time
12 DB hang snatches
14 gobet squats
16 ab-mat sit-ups
12/10 cal bike/row
*13 minute time cap