EMOM 24 (Every minute on the minute) M1: 5 pull-up 10 push up M2: 15/10 calories rowing M3: 20 sit-ups…

For time: 50 barbell snatch 65/45 60 kb hang snatch (30 per side) 35/little red 70 burpees

10 Rounds for time: 3 pull ups 5 shoulder to overhead 95/65 10 sit-ups

Amrap 12m 1 clean & jerk 95/65 1 cal rowing Increase by 1 rep each round. Example: round 4 =…

For time 100 kb swings 53/35 50 burpees *arms are locked out at the top of kb swings. Ears between…

3 Rounds for time 30 calories rowing 30 trap bar deadlift 145/95 (bar 55)

Amrap 15 15 snatch 65/45 15 push-ups 15 sit-ups -for 45lb snatch, bar just needs to go below the knees.

For time: Buy in: 2000m row 3 Rounds 20 sit-ups 20 deadlift 135/95

Amrap 12 12 shoulder to overhead 65/45 6 burpees over the bar Burpees over the bar: 2 foot take off…

3 Rounds For time: 20 kb alternating ground to overhead 53/35 20 push-ups Ground to overhead: can be clean &…