Wednesday
A. Take 12 minutes to complete 3 sets of the following
A1. 12-14 DB bench press
A2. 12 Pendlay rows @ 115#/75#
A3. 24 Russian twists; wtd 35/26# KB
B. For time
5-4-3-2-1
Wall walks
15-12-9-6-3
Toes to bar
20-16-12-8-4
Alternating DB snatches @ 50#/35#
*15 minute time cap
Essentials
A. 3-4 sets
A1: goblet split squat 6-8 reps/leg
A2: supine rope climbs 3-4 reps
A3: 10 KB horn bicep curls+ 10 Horn tricep extensions
B. 16 min EMOM
min 1 & 2: bike 12/10 cals + 20 jump rope
min 3 & 4: 12 wall ball + 9 burpees