EMOM
12 Pull ups
12/10 Bikes
12 DB incline Bench press 60+/30+#
30 Single DB plyo step up 20-25/10-15#
Every 4 min × 4 rounds
12 deadlifts 115/75-155/110#
9 power cleans 115/75-155/110#
6 SOH115/75-155/110#
As many butterfly sit-ups as possible
*your score is how many sit-ups you complete in the 4 rounds.
Workout Back Squat On the 2:00 x 5 Sets: 3 Back Squats * 5 Second Negative * Build In Weight "Pay It Forward" AMRAP 15: 55 Wallballs (20/14) 55 Kettlebell Swings (53/35) 55 Box Jumps (24"/20") Acc
Bench press Build to a heavy set of 4 Every 2min by 5 sets EMOM 20 min Coaches (if needed take a 2 min break after the 3rd lap.) Equals 4 laps around all movements Mixture of upper, lower and cardio m
Bench press Build to a heavy set of 4 Every 2min by 5 sets Workout "Heart & Swole" 10 Rounds For Time: 5 Strict Pull-ups 10 Dumbbell Floor Press (50/35)'s 15/12 Calorie Bike Erg Time Cap: 30 Minutes