[email protected]

“DB’s EMOM Total”For Max Load:Min 1-5 = 1 rep Strict Press Min 6-10 = 1 rep Power Clean Min 11-15 = 1 rep Shoulder to OverheadMin 16-20 = 1 rep Weighted Pull-UpMin 21-25 = 1 rep Front Squat (can squat clean) Min 26-30 = 1 rep Deadlift *must perform 1 rep EMOM* for this Total, […]

Deadlift Build Up E2MOM3 Tng Deadlifts 4 Sprint Rounds:15/13 Calorie Row or Assault Bike11 Box Jumps 24/20″ RX+30/24″ MRX 20/18″9 Toes to Bar6 Bar Facing Burpees3 Deadlifts 315/215 RX+385/245 MRX 275/185 **Rest 2min** **Score is slowest round** Flexibility Development2x30sec Couch Stretch or Modified Couch 2x30sec Head to Floor Straddle Stretch 2x30sec Banded Shoulder Stretches 2x10sec Back Bridge/Arch2x

For Time: (35 min cap) 200m Run/Row or 0.5km Assault Bike2 Hang Squat Clean Thruster 115/75 RX+135/95 MRX 95/65 200m Row/Run or 0.5km Assault Bike (opposite) 2 Muscle-Ups (ring) MRX 2 Chest to Bar Pull-Ups & 2 Dips 400Run/Row or 1km Assault Bike (opposite)4 Hang Squat Clean Thruster 400m Row/Run or 1km Assault Bike (opposite)4 Muscle-Ups (ring) MRX 4 Chest to Bar Pull-Ups

Pause Front Squats E3MOM 5 sets X 5 reps 16min AMRAP: 16 KBS 24/16 RX+ 32/24 MRX 20/12 8 Goblet Lunges (alt legs)16 WBS 20/14 10/9′ MRX 20/10 9′8 Pull-Ups RX+ Chest to Bar Pull-Ups16 WallBall Sit-ups 20/14 MRX 20/10 Core Development: 30 Hip Extensions w/1sec pause at top 20 WallBall or KettleBell Russian Twists

1 1/2 Strict Press E3MOM 5 Sets x 4 – 1 1/2reps 10min AMRAP: 5 Handstand Push-Ups MRX 2/4″ Rise10 Barbell Push-Ups MRX Push-Ups5 Strict Press 95/65 RX+115/75 MRX 75/55 10 Shoulder to Overhead15 Calorie Row or Assault Bike Rest 2min For Time:5 Handstand Push-Ups MRX 2/4″ Rise10 Barbell Push-Ups MRX Push-Ups 5 Strict Press10 Shoulder to

For Time:400m Run / Row or 1km Assault Bike8 T2B13 Goblet Step-Ups 24/20″ MRX 20/18″ 4 Muscle-Ups (bar) or 4 Burpee Chest to Bar Pull-Ups6 Chest to Bar Pull-Ups MRX Pull-Ups8 Pull-ups MRX Ring RowsRun 800m12 T2B 26 Goblet Step-Ups 24/16 RX+ 32/24 MRX 20/12 8 Muscle-Ups (bar) or 8 Burpee Chest to Bar Pull-Ups10 Chest to Bar Pull-Ups MRX Pull-Ups12

“Baloo’s Bare Necessities” by DB For Time: 10 Bear Complex 95/65 RX+ 135/95 MRX 75/55 100 Double Unders8 Bear Complex 115/75 RX+155/105 MRX 95/65 80 Double Unders 6 Bear Complex 135/95 RX+185/125 MRX 115/7560 Double Unders4 Bear Complex 155/105 RX+205/135 MRX 135/9540 Double Unders2 Bear Complex 185/125 RX+225/155 MRX 155/10520 Double Unders 1 Bear Complex

“Wacked Out Helen” For Time: 800m Run 42 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12kgs 24 Pull-Ups400m Run21 Kettlebell Swings 12 Pull-Ups 200m Run 11 Kettlebell Swings6 Pull-ups KettleBell Training & Core Development 10 Turkish Get-Ups Right Arm15 Reverse Hypers or Hip/Back Extensions 10 Turkish Get-Ups Left Arm15 Hip Extensions to Glute Ham Raise At

Cluster Build-Up E2MOM x 12 min 1 Power Clean to 1 Hang Squat Clean to 1 Shoulder to Overhead 5 Rounds For Time:200m Row / Run or 0.5km Assault Bike4 Bar Muscle-Ups MRX Burpee Chest to Bar Pull-Ups6 Power Cleans 115/75 RX+ 135/95 MRX 95/65 8 Hang Squat Cleans 10 Shoulder to Overhead *can thruster out on