BASE

EMOM 30

1: 8-16 Burpee Over DB

2: 8-16 Cal BikeErg

3: 8-16 TTB

4: 8-16 Cal Row

5: 8-16 Alt DB Snatch (32.5/22.5)

*Select an even number for each movement (8, 10, 12 etc.) and aim to hold that number for as many rounds as you can. There is no rest minute, so choose conservatively. Focus is sustainable, repeatable efforts.

Sc:

L1: 22.5/15 DB

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EMOM 40

1: 8-16 Burpee Over DB

2: 8-16 Cal BikeErg

3: 8-16 TTB

4: 8-16 Cal Row

5: 8-16 Alt DB Snatch (32.5/22.5)

*Select an even number for each movement (8, 10, 12 etc.) and aim to hold that number for as many rounds as you can. There is no rest minute, so choose conservatively. Focus is sustainable, repeatable efforts.

Sc:

L1: 22.5/15 DB

Then:

3-2-2-1-1-1

Squat Clean & Jerk

Build to a heavy single in 15mins