Skills
EMOM 12:00
E: 12 calorie row / AB cals / 10m shuttle sprints
O: 6/8/10 unbroken CTB pull ups / pull ups/ jumping pull ups*
*Choose a rep scheme and variation that will allow you to go unbroken all rounds
Strength
Every 2:00 for 10:00
6 barbell walking lunge steps (back rack; 6 steps total) – bar comes from ground; moderately heavy
2 wall walks
Metcon
Sport:
21-15-9
Hang power clean + push press 115/75
Box jump over 24”/20”
Life:
21-15-9
Hang power clean + push press 95/65
Box jump over 24”/20”
Fundamentals:
21-15-9
Hang power clean + push press – choose load
Box jump over
