22.3 For time: 21 pull-ups/ TTB 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups/ pull ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups / chest-to-bar pull-ups 30 double-unders 15 thrusters (weight 3)
95 lb, then 115 lb, then 135 lb
Time cap: 12 minutes
EMOM 16 min
12/10 Bike/ rowers
10 DL 225/155
14 Bicep curls 30/15-20
20 Box Elevated push-ups
Back squats 6x5 70-80% of 1RM in-between each set 10 curls and press 30/20# Rig 15min - running timer switch bars for bent over rows. circuit 45:20 *top timer in strength Upper body:Back and Biceps Lo
Goal is to keep a steady pace. Conditioning, we are looking for a steady pace that you can hit all reps unbroken. PACE YOURSELVES!! *Row/bike pace should be similar to EMOMS. Look to hold or increase
Timer 8.3 full body burner 40:20 1st and 2nd lap - 2 sets 3rd Lap - 1 Set :Burner Water break between 1st and 2nd lap. No water break between 2nd and 3rd. Circling the room -Mixture of upper body lowe
