12min EMOM
1st Minute – 10 Bench Press to 5-10 Dips
2nd Minute – REST
3rd Minute – 5-10 Standing Plate Chest Press to 5-10 Fingertip Push-ups
4th Minute – REST
*Perform 3 times*
3 Rounds For Time:
3 Over Bar Burpees
6 Barbell Push-Ups
9 Deadlifts
6 Hang Power Cleans
3 Front Squats
36 WallBall Sit-Ups
Barbell Loads = 155/105 RX+185/125 MRX 115/75
Wallballs = 20/14lbs MRX 14/10lbs
Core Development
1min High Plank Hold
1min Hollow Hold
1min Low Plank Hold
30 Barbell or Banded Good Mornings
