EMOM 9 minutesMinute 1 – 20 nose to wall, wall runs.
Minute 2 – L-sit 30 sec
Minute 3 – 2-3 unbroken bar muscle ups
Select Sport OR Fitness for your strength portion today.
Sport:
Squat cleans. 20 reps for time at 70% 1 RM.
AMRAP 7 minutes:
3 toes to bar
3 HSPU
6 toes to bar
6 HSPU
9 toes to bar
9 HSPU
12 toes to bar
12 HSPU…ect….
Fitness:
Three sets:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Strict Pull-Ups x 4-6 reps @ 21X0
(add as much weight as possible while achieving at least 4 reps)
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
AMRAP 7 Min:
3 toes to bar or rings
3 HSPU or Push Press
6 toes to bar or rings
6 HSPU or Push Press
etc
