Friday

Friday- Gym Warm Up + CP EMOM + Mixed MAP
3 rounds not for time:
5 Bar Muscle Ups
4-6 Pistols/leg
45 Double Unders
rest 2 min b/w sets
+
12 min EMOM
1st- 7 Power Clean, 165#
2nd- 7 HSPU’s **start strict and go to kipping when needed
+
3 rounds for consistency **mix and match order each set
Row 40 Cals
30 Shoulder to OH, 95#
20 Wall Ball, 30#
10 Squat Clean to Thrusters, 175#
rest 4 min

Warm up - Done

EMOM - Done. All strict HSPU. Easier then I thought.

Messed up when I wrote it down on the white board I wrote it down wrong. Left out the S2O.

Row 40 Cals
20 Wall Ball, 30#
10 Squat Clean to Thrusters, 175#


10 Squat Clean to Thrusters, 175#
20 Wall Ball, 30#
Row 20 Cals

20 Wall Ball, 30#
10 Squat Clean to Thrusters, 175#
Row 20 Cals


6:36
5:31
6:09