WODs

7 sets for load:3 split jerks / push jerks

EMOM 21:Minute 1 | DB manmakers (15/22.5 kg)Minute 2 | 5 back squatsMinute 3 | rest– Use[…]

Rest Day

EMOM 6:2 hang squat snatches AMRAP 5:10 squat snatches 75/115#20 box jump-overs 50/60cm30 kipping pull-ups Rest 5[…]

4 rounds for time:400-m run400/500-m row Post-workout:Accumulate:50 banded hip extensions

Pre-workout:EMOM 6:1-5 bar muscle-ups AMRAP 15:10 pull-ups25-ft DB overhead walking lunge 15/22.5kg (hold the DB with both[…]

Rest Day