Part A:12 MIn EMOM
1. 40 sec plank hold
2. 20 starfish
3. 20 sec L-sit-hold
4. 20 candle sticks
Part A:
18-12-9-6-3
DB Power clean
DB Thruster
DB lunge
50/35
Part A:12 MIn EMOM
1. 40 sec plank hold
2. 20 starfish
3. 20 sec L-sit-hold
4. 20 candle sticks
Part A:
18-12-9-6-3
DB Power clean
DB Thruster
DB lunge
50/35
Round 1:
Resting 1:30 after each interval
1000/800 2km +4
750/600m 2km +2
500/400m 2km + 0
250m/200m 2km - 2
Rest 3 minutes...
Round 2:
Resting 1:30 after each interval
1000/800 2km +3
750/600m 2km + 0
500/400m 2km -3
250m/200m 2km Sprint!
B: Bench Press Based off your 3 RM
1x10 at 60%
1x8 at 70%
3x5 at 80%
1xAMRAP at 85%