Monday
AM Session – MAP 1 – 30 Sec ON/OFF
Row
KBS (70/53)
AD
T2B
Burpees to 6″ Target
BJ Overs (30/24)
X3 Sets
rest 2 mins after 3 Sets
Repeat 3 Sets
PM Session
1 BS – 2X5@70%
BS – 2X3@75%
BS – 2X1@82.5%
2
Snatch + Snatch
3X75% of Snatch RM
3X80% of Snatch RM
3 8 Min EMOM
2-3 Ring Muscle Ups + 2-3 Ring Dips
4 18 Min EMOM – scale reps as needed
1 – 20 WB (20/14)
2 – 12/10 Cal AD
3 – 12 Pull-Ups
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