Shoulder Press
15:00 E3MOM 8 Reps Each Side Seated Strict DB Press 12 Bent Over “W” & “T” raises between Rounds Metcon: 12:00 AMRAP: 8 DB Bench Press (65/40) 4 Bar Muscle Ups E5MOM x6
25/20 Cal Row 20 Push Ups 15 Hang Clean (115/75) 10 Push Press (115/75) Tempo Front Squats
20:00 E2MOM ODD: 10 reps at 65% of front squat, max 5 second decent EVEN: 5 Weighted Jumps Metcon: KB Swings Goblet Squats 21-15-9 (75/45) 12-9-6 (100/65) Fit Friend Friday
Oly 12:00 E:90 Snatch Pull + Power Snatch MetCon: 7 – 1:00 Rounds 10 Burpee over Bar Max Power Snatch (155/105) Rest 2:00 between Rounds Partner Challenge: 2:00 Max Med Balls sit ups over bar Heavy
20:00 to set 10 rep max back squat (Remember your weight!) Practice Weighted Jumps Metcon: 150 wall balls EMOM including 0:00, 1 length sled push 185/135 Metcon:
6 Rounds: 3:00/1:00 Work/Rest 25/20 Cal Bike 5 Rope Climbs (Rds 1-3-5) 20 D-ball Hip to Shoulder (Rds 2-4-6) (100/75) Max Double Unders in Remaining Time 20:00 Mobility Work Strength:
15:00 E3MOM 8 Reps Bench Press 20 Band Pull Aparts between rounds Metcon: Partner WOD 50 Bench (145/85) 75 Cal Row 40 Bench (195/115) 100 Burpees 40 Bench (195/115) 75 Cal Row 50 Bench (145/85) Heavy 1
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