Group warm up
Line drills
Then...
EMOM for 8 min
Odd minutes - 30 secs rowing
Even minutes - 25 Russian KB swings (choose your weight)
Strength
Every 2:00 for 8 minutes
5 Clean grip deadlifts
*Build to a heavy set.
*Make it heavy!
*No bouncing at the bottom
Metcon
20 Min AMRAP
Part 1
21-15-9
Toes 2 Bar
Push press 95/65
Part 2
12-9-6
HSPU 1 Abmat Rx
Back rack Lunges 95/65
* Both parts = 1 round
* Final score is rounds plus any extra reps
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