Strength/Skill

EMOM x 8 MINUTES

MIN 1 - 4 Push Jerks*

MIN 2 - 1-2 Rope Climbs


*Building to Workout Weight


Workout

AMRAP x 13 MINUTES

6 Push Jerks 135/95

2 Rope Climbs

Capacity Work

AMRAP x 13 minutes  

6 DB shoulder to overhead

4 single ring rows  

CORE FINISHER 

100 Hollow Rocks

*Every 10 Reps, :30 Plank Hold

 

Homework

 Snack Work

3 ROUNDS

10 Air Squats with Band Around Knees

5 / 5 Cossacks Squats*

*Hold weight in goblet

Back squat

6 - 4 - 2 - 2

-Rest as 2:00-3:00  b/t sets-


EMOM x 5 MINUTES

20 Jumping Lunges

Accumulate 2 minutes 

Top of GHD Hold

 

Conditioning  

6 ROUNDS

1:00 each station (EZ)

Row

Single Unders

Step-ups

TGU (L/R) Alt. Each Rep

Run

Plank on Hands





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