Strength: 10 EMOM
8 Ball Slams (AHAP) + 20 DU’s (10 attempts)-scale reps to where you have at least 5-10 seconds transition
(280 total reps if all done Rx)
WOD
6 Min EMOM:
10 T2B
Then
4 Rounds of:
1 Min max effort burpees
-rest 2 min
1 Min max effort Assault Bike Calories
-rest 2 min
*score is total burpees plus total calories from all 4 rounds
Advanced:
5 Min EMOM:
2 Power Clean and Jerk (185/135)
1 Rope Climb
-3 min rest-
4 Min EMOM:
2 Power Clean and Jerk (205/145)
1 Rope Climb
-3 min rest-
3 Min EMOM:
2 Power Clean and Jerk (225/155)
1 Rope Climb
TEC WOD
20min AMRAP
Praxair Run
10 Push-ups
10 Lunges
10 V-ups
