Wednesday
1/14/2026
A EMOM 12 min
min 1: 7-10 DB bench press @ 50#-80#/ 35#-50# per hand
min 2: bar MU x 1-5 or strict pronated pull-up Max reps in 40 seconds
min 3: Barbell RDL x8-10 reps @ 155#/105#+
*Can sub bar MU skill work for 40 seconds
B. For time
12-15-18
DB/kb step-up and over 20″ box 50#/35# per hand
4-6-8
Wall walks
18-21-24
toes to bar
Essentials
A. 16 minute EMOM
min 1: 12-15 DB bench press
min 2: 8-10 clean grip RDL’s
min 3: inverted supinated rows x8 @ 20X1
min 4: hollow hold :15 + hollow rock :10
+
B. 9 minute AMRAP
40 single unders
10 DB hang clean and jerks
12 air squats