A: Full clean EMOM
On the 30 sec x 20
1 rep at 70%
B: Bench Press
Using your 3RM Bench Press*
1x10 at 50%
1x8 at 60%
3x5 at 65%
C: 5 x 20 strict pull ups (banded if needed)
A: Full clean EMOM
On the 30 sec x 20
1 rep at 70%
B: Bench Press
Using your 3RM Bench Press*
1x10 at 50%
1x8 at 60%
3x5 at 65%
C: 5 x 20 strict pull ups (banded if needed)
1:30 on 60 seconds off x 5
Part A:
Run 200m
10 T2Bs
AMRAP DB thrusters 50/35lbs
Rest 3 minutes
Part B:
1:30 on 60 seconds off x 5
7 BM
14 Burpee Box Jump Overs 24"/20"
AMRAP DB thrusters 50/35lbs