Prep
9min Emom
1.Row x 15 sec hard pace
2.Mountain Climber Hip switch x 10 reps per leg
3.Hang From Bar x 30-45 sec
Essentials
A.
10min emom
1.Ring Pull x 12 reps
2.altenating Dumbbell Hang Power Clean x 16 reps
10min emom
1.Hanging Knee Raises x 5 reps
2.Dumbbell Goblet Squat x 20 reps
10min emom
1.Dumbbell Facing Burpee x 6 reps
2 single arm Dumbbell Suitcase deadlift x 24 reps (12 per arm )
-then at the 30 min Mark-
For time:
Ring Pull x 12 reps
Alternating Dumbbell hang Power clean x 16 reps
Hanging Knees Raises x 5 reps
Dumbbell Goblet Squat x 20 reps
Dumbbell facing Burpees x 6 reps
Single arm Dumbbell suitcase deadlift x 24 reps (12 per arm )
Fitness
A.
10min emom
1.Ring Pull x 12 reps
2.altenating Dumbbell Hang Power Clean x 16 reps 50/35
10min emom
1.Toes to Bar x 5 reps
2.Dumbbell Goblet Squat x 20 reps 50/35
10min emom
1.Dumbbell Facing Burpee x 6 reps
2 single arm Dumbbell Suitcase deadlift x 24 reps (12 per arm ) 50/35
-then at the 30 min Mark-
For time:
Ring Pull x 12 reps
Alternating Dumbbell hang Power clean x 16 reps 50/35
Toes to bar x 5 reps
Dumbbell Goblet Squat x 20 reps 50/35
Dumbbell facing Burpees x 6 reps
Single arm Dumbbell suitcase deadlift x 24 reps (12 per arm ) 50/35