A) EMOM x 10 min – push press
– Sets 1-5: 2-3 reps @ 60-80%
– Sets 6-10: 1 rep @ 80-100%
B) 4 sets for efficiency:
– 8-10 stiff leg sumo deadlifts @ 2011
– 1 min accumulated FLR
*SLSDLs slightly heavier than last week.
C) 4 sets for efficiency:
– 6-8 single arm DB press/side @ 2111
– 6-8 bend over DB/KB row/side @ 2111
– reverse sled drag (heavy, normal speed)
A) AMRAP in 5 min:
– 400m run
– 30 RKB swings (70/53)
– muscle ups OR burpee pull-ups in remaining time
*R3M
AMRAP in 5 min:
– 10 wallballs (20/14)
– 10 perfect push-ups
*R3M
AMRAP in 5 min:
– 400m run
– 50 double unders
– alternating DB snatches (50/35) in remaining time
*R3M
AMRAP in 5 min:
– row for calories
B) 3 sets for efficiency:
– 10 kneeling pallof presses / side
– 15 reverse snow angels
– 30-45 sec side plank / side