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3 rounds for time:18-calorie bike21 alternating single-arm DB hang power snatches (10/15 kg)24 lateral DB jump-overs

Pre-workout:EMOM 8::20 crossover singles– Rest the remainder of each minute. 5 rounds for time:55 double-unders5 push jerks[…]

Rest Day

Every 3:00 x 7 sets:400-m run– Score is your slowest 400-m time Post-workout:2 sets:2:00 plank hold30 strict

AMRAP 20:5 pull-ups10 push-ups15 air squats

For time:30 hang power cleans (65/95 lb)40 deadlifts400/500-m row Post-workout:Every :30 for 10 sets:2 power cleans– Must[…]

Rest Day