A. emoms
Emom x 10
Minute 1: 20/15 cal bike
Minute 2: 8 Russian kB 70/53 + 8 no push burpees
Rest 3 min
Emom x 10
Minute 1: 5 hang power cleans (heavy but tng)
Minute 2: 25 DU + 5-8 strict hSPU (athlete specific)
Rest 3 min
Emom x 16
Minute 1: 100m weighted shuttle Run
Minute 2: 10 c2b pull-ups
B. 15-12-9 (2 bars)
Shoulder To overhead 205/133
Deadlift 315/223
+
12-15 min flush on rower
Crossovers symmetry / stretching / mobility