19 June

Training (230p)

A.  EMOM FOR 12 MINUTES
MIN 1-4: PULLING STATION MUSCLE-UPS/BAR MUSCLE-UPS/C2B/CHIN-OVER THE BAR/RING ROW HOLDS 1. CHOOSE A NUMBER YOU CAN REPEAT FOR 4 MINUTES. MIN 5-8: PUSHING STATION HS WALKING/STRICT HSPU/KIPPING HSPU/PUSH-UPS/BOX PUSH-UPS 1. CHOOSE A NUMBER YOU CAN REPEAT FOR 4 MINUTES. MIN 9-12: DU'S/SINGLES (WITH A HIGH BOUNCE) 30 SECONDS WORK/30 SECONDS REST FOR 4 MINUTES. 1. STAGGER GROUPS AMONG 3 STATIONS EVENLY.

B. "HOLD THE DOOR"

EMOM FOR 15M MIN 1: 7 KB THRUSTERS (RED/BLUE) *2 KB'S. MIN 2: OHD SB CARRY + SLAMS 10 YARD CARRY/2 SB 10 YARD CARRY 2 SB 10 YARD CARRY 2 SB *50/30 MIN 3: MAX T2B *110 Reps (-2 From Previous)

*24/23/20/20/23

B. EMOM FOR 12M

EVEN: 16 TORP - S/L V-UP + DC CRUNCH HOLD ODD: MAX CALS SKI (50 SEC)

*Complete

REST 2M EMOM FOR 12M EVEN: 16 LATERAL LUNGE JUMP + HANG FROM PULLUP BAR ODD: MAX CALS ROW (50 SEC)

*Complete