Monday

Monday- Gym Warm Up + Mixed MAP + CP EMOM
3 rounds for time of rounds:
5 Muscle Ups
4-6 Pistols/leg
55 Double Unders
rest 2 min b/w sets
+
3 rounds for consistency **mix and match order each set
Row 50 Cals
10 Toes to Bar
10 HSPU’s - open standards
30 Overhead Squats, 65#
25 Box Jumps, 24” step down
55 Double Unders
10 Toes to Bar **yes, a second set of 10 TTB
rest 4 min
+
12 min EMOM
1st- 6 Power Clean, 205#
2nd- 6 Front Squats, 205#

3 rounds - 1:50/1:40/1:30

Row 50 Cals
10 Toes to Bar
10 HSPU’s 
30 Overhead Squats, 65#
25 Box Jumps
55 Double Unders
10 Toes to Bar
Time:7:33

25 Box Jumps
10 Toes to Bar
55 Double Unders
Row 50 Cals
30 Overhead Squats
10 Toes to Bar
10 HSPU’s
Time:7:43

10 HSPU’s
10 Toes to Bar
25 Box Jumps
30 Overhead Squats
10 Toes to Bar
55 Double Unders
Row 50 Cals
Time:7:41


EMOM - Done. Ok, That. was. tough. :)