AMRAP x 6 MINUTES
6 Empty Barbell Strict Press
6 Hanging Strict Knee Raises
6 Inchworms + Push-Up
6 Cat/Cows
4 SETS
1 Push Press
+
2 Push Jerk
*Start Moderate and build to/past heaviest workout weight.
(Score is Weight)
EMOM x 6 MINUTES
MIN 1 – 5 Toes to Bar + 4 Shoulder to Overhead (185/135)
MIN 2 – :40 Max Up-Downs
-Rest 2:00-
EMOM x 6 MINUTES
MIN 1 – 5 Toes to Bar + 6 Shoulder to Overhead (135/95)
MIN 2 – :40 Max Up-Downs
-Rest 2:00-
EMOM x 6 MINUTES
MIN 1 – 5 Toes to Bar + 8 Shoulder to Overhead (95/65)
MIN 2 – :40 Max Up-Downs
(Score it Total Reps of Up-Downs)
KG BB1: (85/60)
KG BB2: (60/42.5)
KG BB3: (42.5/30)
EMOM x 6 MINUTES
MIN 1 – 5 Hanging Knee Raise + 4 Shoulder to Overhead (135/95)
MIN 2 – :40 Max Up-Downs
-Rest 2:00-
EMOM x 6 MINUTES
MIN 1 – 5 Hanging Knee Raise + 6 Shoulder to Overhead (95/65)
MIN 2 – :40 Max Up-Downs
-Rest 2:00-
EMOM x 6 MINUTES
MIN 1 – 5 Hanging Knee Raise + 7 Shoulder to Overhead (65/45)
MIN 2 – :40 Max Up-Downs
(Score it Total Reps of Up-Downs)
KG BB1: (60/42.5)
KG BB2: (42.5/30)
KG BB3: (30/20)
1 SET FOR QUALITY
2:00 Lat/Upper Back Foam Roll
10 Up Dog to Down Dog
10/10 Banded Standing Shoulder External Rotation
(No Measure)
