A. Front squat, 5x3, 2:00 rest between sets
+
EMOM for 10:00
Evens- 6 DB push press, heavy
Odds- 6-8 pull ups
+
AMRAP in 6:00
10 burpees
20 wall ball
#TGIMOF
Max out Friday
+
For time:
12-9-6-3
Thrusters (65/95)
Toes to bar
A. Bench press, 2-1-1-1; 2:00 rest between sets
B1. Back squat, 4x3, :30 rest
B2. HR push ups, 4x10; 2:00 rest
+
AMRAP in 8:00
6 power cleans (75/115)
12 alternating pistol squats
14 box jumps
A. 1 squat clean + 1 hang squat clean, 5x1, 2:00 rest between sets
B1. Snatch pull, 4x1 @1RM and adding, :30 rest
B2. 5 HSPU or 2 wall walks, :90 rest
+
5 rounds for time:
15 wall ball
400 meter row
A. Snatch balance, 6x1, 2:00 rest between sets
B. Split jerk, build to a tough single in 10:00
+
EMOM for 12:00
Evens- 5 overhead squats (65/95)
Odds- 8 bar facing burpees