Monday

Monday- Gym Warm Up + Mixed MAP + CP EMOM
3 rounds for time of rounds:
5 Muscle Ups
4-6 Pistols/leg
50 Double Unders
rest 2 min b/w sets
+
3 rounds for consistency **mix and match order each set
Row 50 Cals
15 Shoulder to OH, 115#
10 Power Snatch, 115#
20 Box Jump Overs, 24”
15 Toes to Bar
rest 4 min
+
12 min EMOM
1st- 5 Power Clean, 205#
2nd- 5 Front Squats, 205#

Warm up - Done

5:58/6:04/6:03
Row 50 Cals
15 Shoulder to OH, 115#
10 Power Snatch, 115#
20 Box Jump Overs, 24”
15 Toes to Bar

15 Toes to Bar

15 Shoulder to OH, 115#

20 Box Jump Overs, 24”

Row 50 Cals

10 Power Snatch, 115#

15 Shoulder to OH, 115#

15 Toes to Bar

20 Box Jump Overs, 24”

10 Power Snatch, 115#

Row 50 Cals

12 EMOM - Done

-This was my favorite part.