WOD
Conditioning
AMRAP in 7 min:
20 OHS (95/65)
10 Burpee Over The Bar
7 Pullup | R+ 4 MU
Rest for 2 minutes:
AMRAP in 5 minutes:
12 Thrusters (95/65)
6 Box Jumps (36/30)
Extra – After
EMOM x 8 min: Power Jerk + Jerk to heavy for the complex
rest 4 min
EMOM x 8: Back Squat x 3 reps – Use the first 4 sets to warmup to 85%, Last 4 sets are to be completed at 85%
E2MOM x 10 min:
8 Double KB Bent Row
8 Double KB Hang Clean
8 Double KB Push Press
50ft Double KB Waiter Carry
Tabata x 8 min Alternating:
Hollow Rock
Arch Hold