Friday October 25th

FIT

LIFT / SKILL

EMOM 5
1 Hang Power Snatch

EMOM 5
1 Power Snatch

EMOM 5
1 Squat Snatch

Cycling from one emom to the next - No rests between them
Work up in weight across all minutes as long as form is good!

WOD

4 ROUNDS - EACH ROUND FOR TIME:
10/8 Cal Bike SPRINT
10 Thrusters
15 KB Swings
2 Rope Climbs
--Rest 1:00 btwn--
(16:00 Time Cap)
*Aiming for 2-3 Minutes per round

CORE BUY OUT
:30 ON / :15 OFF
Alternating between...
1. Bicycle Crunches
2. Side Plank (:15/side)
3. Barbell AB Rollouts
4. Alternating Supermans
x2 (6:00)

D - Choose weights, 4 Rope Pulls/15 Ring Rows
F - 75/55, 35/25
P - 95/65, 50/35, 1 Legless + 1 Regular RC

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BURN

SWEAT

AMRAP 12
20 Renegade Rows
30 DB Plank Pull Throughs
20 Push up + Shoulder Tap
50 Skips

STRENGTH

5 SETS
21s Bicep Curls