Saturday 5.19.18

Essentials:
A.
16min EMOM
1. Kettlebell Swing x 15 reps
2. Run x 150 meters
3. Incline Push Up x 7-12 reps
4. Row x 40 sec @900/700 cal per hour or greater

-Rest 4min-

16min EMOM
1. Dumbbell Shoulder to Overhead x 15 reps
2. Single Unders x 60 reps
3. Jumping Pull Up x 7-12 reps
4. Row x 40 sec @900/700 cal per hour or greater

Fitness:
A.
16min EMOM
1. Touch and Go Power Clean x 4 reps 65%
2. Run x 150 meters
3. Push Up x 7-12 reps
4. Row x 40 sec @1000/800 cal per hour or greater

-Rest 4min-

16min EMOM
1. Shoulder to Overhead x 4 reps @65% of power clean
2. Double Unders x 30 reps
3. Strict Pull Up x 6/4 reps
4. Row x 40 sec @1000/800 cal per hour or greater

Performance:
A.
16min EMOM
1. Touch and Go Power Clean x 4 reps 65%
2. Run x 150 meters
3. Handstand Push Up x 10-15 reps
4. Assault Bike x 40 sec @60rpm or greater

-Rest 4min-

16min EMOM
1. Shoulder to Overhead x 4 reps @65% of power clean
2. Double Unders x 50 reps
3. Strict Chest to Bar x 8/6 reps
4. Assault Bike x 40 sec @60rpm or greater