Wednesday
A. EMOM 12 minutes
min 1: 1-3 rope climbs or 2-4 supine to standing RC
min 2: 8 tng deadlifts @ 185#/125#+
min 3: plank on elbows 40 seconds
B. 5 rounds for time
10 box-jumps 24″/20″ box
12 toes to bar or 12 v-ups
14 Shoulder to overhead @ 75#/55#
Essentials
A. Complete 3 sets of the following:
A1. Farmers walk 100m
A2.DB bench press x8-10 reps
A3. Echo bike 1:30 at consistent pace
*pace on bike should be steady WORKING pace
B. 4 sets
2:30 minute AMRAPS
40 jump rope
14 ab-mat sit-ups
AMRAP hang power cleans/DB shuttle walks
Rest 1 minute b/t sets
*switch each set