12 minute EMOTM of:
1: Bench Press, 10 reps
2: Bent Over Row, 10 reps
3: Rest
12 minute EMOTM of:
1: Ring Row, 10 reps
2: Ring Push-ups, 10 reps
3: Rest
12 minute EMOTM of:
1: Single DB Strict Press, 10 reps
2: Alternating DB Curl, 10 reps
3: Rest
3 rounds for time of:
100 double-unders
50 dumbbell snatches, 50/35-lbs.
25 pull-ups
Cash-out:
Coach’s Choice
Front Squat 5 x 5
5 sets for Quality of:
15 Heel Elevated Goblet Squats
:30 Bike SPRINT!
*Rest as needed between sets.
21-15-9 reps for time of:
Push-ups
Step-up
15-12-9 reps for time of:
Dips
Box Jumps
12-9-6 reps for time of:
Handstand Push-up
Box Jump Overs
*High Box for all.
*Rest as needed between.
Every 4:00 for 7 sets:
Run/Row 400m
10 Deadlifts
*As Heavy as Possible.
Rest Day
45 minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
*With a Partner, share as desired
Push Press 5 x 5
EMOTM x 10 minutes:
1: DB Push Press, 10 reps
2: Max Double-unders
20 minute AMRAP of:
21 Wall-balls
15 Medball Sit-ups
9 Burpees over the Medball
*30/20-lb. Ball
“CFT 2K Row”
For time:
Row 2000m
Accessory:
Accumulate for Quality:
30 Matador Dips
20 Strict Toes to Ring
10 Rope Climbs
