EMOM x10:
1. 5-10 Kipping HSPU
2. 1-2 Rope climbs
AMRAP in 20 min:
1 Wall climb, 10 Double-unders,
2 Wall cimbs, 20 Double-unders,
3 Wall climbs, 40 Double-unders
etc.
4:00 on/2:00 off x 521 cal15 Deadlift 9 burpees over Bar
4 rounds 20 min Core circuit for quality 50 Russian twists 60s plank hold 5 Dragonfly or candlestick 16 weighted dead bugs 20 min to build to a heavy
Snatch warm-up EMOM x6 @light, building to moderate:1 snatch from above the knee1 snatch from below the knee1 snatch from the floor EMOM x6 @moderate,
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