attwpbE2MOM x 5
3 Power Cleans
3 Thrusters
Every 2 min for 10 min (5 rounds), perform 3 reps of each movement. Start light. Work up to finish heavy.
EMOM9
1) 2 Wall Balls, 2 Chest to Bar Pull Ups
2) 4 Wall Balls, 4 Chest to Bar Pull Ups
3) 6 Wall Balls, 6 Chest to Bar Pull Ups
...etc.
2 Sets: 8 Parallette Shoot-Throughs 10 Hip Bridges 5 Paloff Side Steps Per Side 21-15-9: Dumbbell Bench Press Handstand Push Ups 15-12-9: Hand Release Push Ups Strict Dips
2 Rounds: Right Arm Turkish Get-Ups x 3 + Waiter Hold Alternating Reverse Lunges x 6 Left Arm Turkish Get-Ups x 3 + Waiter Hold Alternating Reverse Lunges x 6 AMRAP 12 6 Power Cleans (135/95 lbs) 12 A
Two Sets of: Scapular Pull-Ups x 10 Plank Shoulder Taps x 10 Each Side Mountain Climbers x 20 Each Side Then… 900 Meter Run 40 Burpees to Target (touch your pull-up bar) 40 Pull-Ups 600 Meter Run 20 B