Friday 1.11.19

Essentials:
A.
15 min EMOM
Min 1-5 – Barbell Bent Over Row x 8-12 reps
Min 6-10 – Hanging Knee Raises x 8-12 reps
Min 11-15 – Ring Pull x 8-12 reps

B.
13 min AMRAP
Box Step Over x 25 reps 24/20
Sit Up x 15 reps
Dumbell Man Maker x 5 reps

Fitness:
A.
15 min EMOM
Min 1-5 – Muscle Up (Ring or Bar) x 1-3 reps
Min 6-10 – Chest to Bar x 3-8 reps
Min 11-15 – Ring Pull x 8-12 reps

B.
13 min AMRAP
Box Jump Over x 25 reps 24/20
Sit Up x 15 reps
Hang Squat Clean x 5 reps 80%

Performance:
A.
15min EMOM
Min 1-5 – Muscle Up x 2-4 reps
Min 6-10 – Chest to Bar x 8-12 reps
Min 11-15 – Ring Pull x 10-15 reps

B.
13 min AMRAP
Box Jump Over x 25 reps 24/20
GHD Sit Up x 15 reps
Hang Squat Clean x 5 reps 250/155