Wednesday
A. EMOM 12 minutes
Min 1- 10 Pendlay rows @ 115#/75#
min 2- Side plank 20-25 sec/side
min 3- Inverted Skill work 45 seconds
*HS walks, Wall walks, HSPU, HS holds
B. 5 minute AMRAP
6 alternating DB snatches @ 50#/35#
7 toes to bar
8 walking lunges
rest 2:00
5 minute AMRAP
Echo Bike 10/8 cals
8 sumo deadlift high pulls @ 75#/55#
6 front squats @ 75#/55#
Essentials
A. EMOM 12 min
Min 1: 8-10 strict barbell press from rack; build if feels good
Min 2: KB farmers walk x 50m
min 3: EB 15 sec @ HARD EFFORT
B. 10 min AMRAP
10 alt DB snatch
10 push-ups
200/150m row or 8/6 cal EB