Strength
EMOM 4
EOMOM 8
1 Squat Snatch
Conditioning
5 Rounds
10 Alt DB Squat Snatch 50/35 (Rx+ 70/50)
10 CTB/pull ups (Rx + 5/3 Muscle Ups)
Bootcamp
AMRAP 30:
A) 5 Goblet Squat Pump
5 Slow Goblet Squat
10 Weighted Bulgarian Split Squat (10 each side)
20 Alt Weighted Reverse Lunge
30 Double Scissor Squat
B) 1 Wall Walk + HS Hold (30 seconds)
15 Ring Rows
20 Push Ups
C) 10 Thread the Needle (10 each side)
15 Cal Bike
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