Every 3:00 for 27:00 (9 sets):Set 1: 5 Back SquatsSet 2: 3 Back SquatsSet 3: 2 Back SquatsSet 4: 5 Back SquatsSet 5: 3 Back SquatsSet 6: 2 Back squatsSet 7: 5 Back SquatsSet 8: 3 Back SquatsSet 9: 2 Back Squats 3x:15 Weighted Sit
Every 3:00 for 15:00 (5 rounds):10 Dumbbell Bench Press10 Supine Ring rows EMOM for 6:00:5 Pull ups10 Push Ups15 air squatsafter the 6:00….run 400m *wearing a weight vest is optional.
For Time:75 Double Unders30 Power Snatches (95/65)25 V-Sit ups75 Double Unders20 Power Snatches (115/75)25 V-Sit ups75 Double Unders10 Power Snatches (135/95)25 V-Sit ups75 Double Unders -Stimulus-13-16 min 3 Rounds NFT:6/6 Single Leg Romanian deadlifts (barbell)12 pvc sotts press
EMOM for 21:00:Minute 1: 15/12 cal rowMinute 2: 15 Wall Ball Shots (20/14)(10’/9′)Minute 3: 15 Box Jump Overs (24″/20″) *Optional: Add 1 rep to each movement after each successful round
Every 2:00 for 14:00 (7 Sets):1 Power Clean + 1 Push Jerk + 1 Split Jerk 5 Rounds for Time:5 Clean and Jerks @ 75% of part 110 Bar Facing Burpees Stimulus12-15 min
4 Rounds for Time:3 Rope Climbs15 Box Jumps (24″/20″)21/18 Cal Bike -Stimulus-10-12 min
“Michael”3 Rounds for time:Run 800m50 Back Extensions50 Sit Ups *sub barbell goodmorning for back ext. (45/35)-Stimulus-22-25 min
In 15:00 find:3 rep max sumo Deadlift 3 Rounds for time:10 Pull Ups20 Push Ups30 Air SquatsAfter three rounds are completed..Run 400m *Wear a 20lb/14lb weight vest (optional)-Stimulus-8-10 min
20 Rounds for time w/ a Partner:5 Strict Pull Ups5 Front Squat (135/95)15/12 cal Bike*30:00 time cap *Alternate Rounds (each partner does 10 rounds)*should be around 1:00 to 1:30 per round
EMOM for 18:00 (6 Sets):Min 1.- 50m Dball CarryMin 2.- 5 Power SnatchMin 3.- Rest *Should be a challenging weight for both movements
