A: Core work
12 min EMOM
1. 0:30 sec hollow body hold
2. 30 Russian twists
3. 45 sec plank
4. 30 Heel Overs
Part B: Met-con
4 Rounds of
10 Bar MU
10 Double Arm Snatch 50/35
30/24 Cal Row
Rest 2 mins between rounds
A: Core work
12 min EMOM
1. 0:30 sec hollow body hold
2. 30 Russian twists
3. 45 sec plank
4. 30 Heel Overs
Part B: Met-con
4 Rounds of
10 Bar MU
10 Double Arm Snatch 50/35
30/24 Cal Row
Rest 2 mins between rounds
For time switching as needed
30 snatches 185/125
200m run (together)
2 rope climbs (one each)
30 C&J
200m run (together)
2 rope climbs (one each)
30 back squats
200m run (together)
2 rope climbs (one each)