6-Minute Clock
Single-unders
...Directly into...
4-Minute Clock
High Knees
...Directly into...
6-Minute Clock
Box-Step-ups
...Directly into...
4-Minute Clock
Dumbbell Snatches
Then
EMOM - 9 Minutes
Minute #1 - 15/15 Weighted Russian Twist
Minute #2 - Side Plank Hip Touch (right)
Minute #3 - Side Plank Hip Touch (left)
Clean & Jerk 1 - RPE 7 1 - RPE 7.5 3 - RPE 8 2 (2+1) REP 7 2 minutes rest between sets Then AMRAP - 24 Minutes Teams of 2 Person A 200...
EMOM - 40 Minutes Minute #1 - 180/200 Meter Row Minute #2 - 10 Box Jumps Minute #3 - Battle Ropes Minute #4 - Med Ball Sit-ups
Snatch 1 x 3 RPE 6 1 x 2 RPE 6.5 1 x 1 RPE 7 1 x 3 RPE 6.5 1 x 2 RPE 7 1 x 1 RPE 7.5 2 minutes rest Then Dumbbell RDL 3x15 Then EMOM 15...
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