“Please, don’t let him bring back the row / burpee Emom just yet”
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Weightlifting :
A. Emom x 8
3 deadlifts + 2 hang power cleans + 1 front squat + 2 hang squat cleans + 3 shoulder to oh – 165/113
B. Back SqT – 2×4@80%, 2×3@83%, 2×2 @87%
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Gymnastics :
5 ring Push-ups + 5 strict hspu
X 5 sets ; Choose height or weight
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Conditioning:
MAP training @80%
amrap 10
10 alt DB snatch 70/50
10 box jumps 30/24
10 OHS 95/63
Rest 4 min
Amrap 10
Row 250m
25’ Hs walk
25 DU (heavy rope if you have)
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