EMOM X 6 mins
Min 1: 30s row
Min 2: 30s (3 bar M.U, max burpees)
X3 sets , rest 1 min
Note : scale down (skip the burpees Min 2 and practice mu)
. SUPERSET FOR 4 ROUNDS
. 8/side DB chest press
. 15 banded pull-up
Rest 1 min
SUPERSET FOR 4 ROUNDS
. 8 2XDB push press
. 8 2XDB seal row
Rest 1 min
EMOM X 8 MIN
. 30 D-ball bear hug walk
. 15 diamond pushups
WARMUP 3-minutes any machine (easy pace ) Task 1: strength A. Overhead Squat Build up one Rep Max in 15-minutes window with warm up B. Strict pull up 4 sets , 8 reps Weighted if it possible C. Superse
Team of 4 2 Rounds Sync 100 DB Hang clean and jerk ( 2 sync ) 75 DUs ( each 100 DUs , all same time ) 2 Rounds 100 Ring Dips / 100 push up 75 DUs ( each DUs , all same time ) Cash out 30 clean and je
Endurance : For time Team of 2 10 Rounds 10 Burpees ( every Round add 2 Burpees) 20 Handstand Shoulder tap / 40 plack shoulder tap 8 chin up 6 D-Ball clean Bonus work : A. Seated Box jump 5 sets , 2
