Monday
A. EMOM 12 minutes
min 1- 6-10 strict pronated pull-ups or ring rows
min 2- 8 Seated arnold presses
min 3- weighted plank on elbows 40 seconds
*Choose weight for arnold presses that is tough last 1-2 reps
B. 3 rounds for time
Run 200m
15 Wall ball 30#/20#
10 Power clean and jerks @ 95#/65#
Essentials
16 min EMOM
Min1- row 10/8 cals
Min2- 10-12 DB Arnold press
Min3- jume rope/ jump rope skill 30-45 seconds
Min4- max push-ups in 30 seconds
B. 8min AMRAP
8 DB clean and jerks
10 step-ups
12 sit-ups