AM:
A. Ladder; every 2 minutes x 7 ladder
ladder weights =
165/113
185/123
205/133
225/153
245/163
265/173
285/183
–
1 min to complete
40 double Unders
10 bar lateral burpees
1 Squat Clean Thruster
B. EMOM x 15
Min 1: 10/8 cal bike + 6-8 Bar muscle ups
Min 2: 30′ DB Death March
Min 3: 50% bike flush
/
PM:
For time:
50 ghd sit-ups
5 rope climbs
50 thrusters 75/53
50 box jump overs 24/20
5 rope climbs
50 / 38 cal row
+
BW OH hold @ same weight prior at 1/2 time held x 3 sets
Slam Ball throw (5 left 5 right , rest and perform 5 sets)
DB fly x 12-15 reps x 4 sets
10-15 min of scap / Recovery work