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
Every 8 minutes x 4 complete
6 HSPU
10 Deadlifts at 225
6 HSPU
20 BJO 24"/20"
6 HSPU
30 DB snatch 50/35
*Score is time to complete final round