Prep
3 sets
Row x 60 sec
Cross Body single Dumbbell RDL x 5 per side
Kettlebell Halo x 5 per direction
Mountain Climber x 10 per side
Essentials
A.
8 min Emom
Clean grip Deadlift x 2 reps
Tempo 31×1
Moderate Load
B.
12 min Emom
Seated Dual Dumbbell shoulder Press x 3 reps
Tempo 30×0
*slightly heavier than last week
C.
3 Sets
3 min On / 1 min Off
Power clean x 6 reps
Hanging Knee Ups x 12 reps
Shoulder to Over head x 4 reps
Wall Balls x 12 reps
*Pick Up where you left off after each rest.
Fitness
A.
8 min Emom
Clean grip Deadlift x 2 reps
Tempo 31×1
70-75%
B.
12 min Emom
Seated Dual Dumbbell shoulder Press x 3 reps
Tempo 30×0
*slightly heavier than last week
C.
3 Sets
3 min On / 1 min Off
Power clean x 6 reps 135/95 (must be done as 3/3 touch and go)
Toes to Bar x 12 reps
Shoulder to Over head x 4 reps
Wall Balls x 12 reps 20/10
*Pick Up where you left off after each rest.
RX+: 165/115