Team of 2
EMOM 16 min:
10 T2B
15 KTB swing 20/12 kg
Rest 3 min
15 min work:
First partner does 2 gym length lungees
Second partner does 12 push press 30/15 kg
5 rounds for time:
5 burpees
7 push ups
9 thrusters w/ dumbbells
12 plank rotations
FUNDAMENTAL BLOCK Push & Carry Strict Press DB/BB 8 x 3 sets Single Arm SP 10 x 3 sets Push Press Technique 5 x 6 sets Farmers Carry 45 sec x 3 rounds Suitcase Carry 30 sec x 3 rounds EMOM 10 min 15 s
Technique: Rope Climb Push Press 5x5 @80% of 1 RM For time: Barbell Complex w/ 50/25 kg 5 Power Clean 5 Front Squat 5 Romanian Deadlift *every round: 25 wall ball 5 Muscle Up/ 10 Pull-ups
Technique: Deadlift - Mobility & Position 5 x 4 sets EMOM 12 min 10 S. Press 15 Barbell Row 15 Ring Dips AMRAP 12 min 5/5 KTB Snatch 7 T2B 9 Goblet Squat