Warm Up
Short Lap, then EMOM 6 mins
3 EB Snatch Balance
3 Superman
3 Divebomber Push Up

MOB
Athlete's Choice

A. Overhead Squat Strength
Every 2 minutes, for 10 minutes (5 sets) OHS:
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

B. A Very Mean EMOM
Every minute, on the minute, for 21 minutes (7 sets of each):
Minute 1 – 30 Double-Unders + 5 Hang Clean (175/115 lbs)*
Minute 2 – 6 Toes-to-Bar + 4 Chest-to-Bar Pull-Ups + 2 Bar Muscle-Ups
Minute 3 – NJ Ave Sprint

*Try to not put the bar down on these

C. Legless
For time:
4/3 Legless Rope Climbs from seated
12 Strict Handstand Push-Ups to 3″ Deficit (45# plate)
4/3 Legless Rope Climbs
12 Strict Handstand Push-Ups to 1.5" Deficit (25# plate)
4/3 Rope Climbs
12 Strict Handstand Push-Ups

D. Swoleness
3 rounds
Standing Dumbbell Tricep Extension x 10-12 reps
Rest 30 seconds
Dumbbell Hammer Curl x 10-12 reps
Rest as needed

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