14 Minute EMOM: 

Odd:  10 Shoulder 2 Overhead, start @ 40% of your 1RM

Even:  10 Box Jumps@ 30/24

**step-up, jump down is valid

-then- 

FOR TIME: 

1/2 "Nate" 

10 Minute AMRAP 

2 MU

4 Strict HSPU

8 KB Swing @ 70/53

 

Level III

...as Rx'd

Level II

4 Chest 2 Bar Pullups

4 Ring Dips

2 Wall Climb

8 KB Swing @ 53/45

 

Level I

4 Jumping Pullups

4 Perfect Pushups

20 yd Bear Crawl

8 KB Swings@ 35/25

 

Comp Homework

1) 15 minutes, Work up to a heavy 3 rep hi-hang Clean + 1 Jerk.   

4 sets

2a) 20 yd farmer's carry, heavy

2b) 15 yd HS Walk

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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