Warm-up
EMOM12
1. 12/10 Calorie Bike
2. 5 strict Chest to Bar Pull-ups
3. 100m Sprint
4. 20 Pass throughs
Oly
EMOM10
1 Hang Squat Snatch
– Establish the number you want to hit and subtract 50lbs. That will be your starting weight. Every minute increase by 5lbs or increase by 10lbs every 2 minutes.
Strength
Overhead Squat
2-2-2-2
Partner Chipper
100 Calorie Bike
100 Chest to Bar Pull-ups
100m Sandbag Carry x10 (5,4)
100 Handstand Push-ups
100 Deadlifts (275,185)
10 Legless Rope Climbs
Regional- 4 Legless Climbs
Open -10 Regular Climbs