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Warm Up:  EMOM With 20 sec transition 

  1. 1) Down and backs  

  2. 2) 200m Row 

  3. 3) Jump Rope 

  4. 4) Prowler Push down and back 

  5. 5) Hollow Rock/ Hold 


Performance: 3 x 5 Hang Clean 
*
Build up to 85% of 1rm or heavy 5 set and hit 3 sets 


Fitness: 3 sets 

  • 5/5 Single Arm DB Thruster 

  • 30 sec ring or weighted plank


Performance/Fitness 
EMOM x 18 MINUTES

MIN 1- :45 Double Under or Jump Rope 

MIN 2- 12 DB Box Step Overs or Step Ups 

MIN 3-  10 Pull ups or 15 Ring Rows

MIN 4 - 15 Wall Balls


Cashout:  Friday Special