A) 30 Min EMOM

1 – 45 DU

2 – 4-5 Push Press – Moderate Load

3 – 3-7 Bar Muscle Ups

4 – 8-12 HSPU

5 – 3-4 Rope Climbs

6 – Rest

B) 4 Push Jerk + 3 Push Press + 2 Strict Press – Every 90 Sec X 6 Sets – Building every 2 Sets for the complex

C) 5 Rounds:

15 Sec L-Hang

5 Sec rest

30 Sec L-Side Plank

5 Sec rest

15 Sec L-Sit

5 Sec rest

30 Sec R-Side Plank

75 Sec rest

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