A:
EMOM for 15min do:
1 Power Snatch + 1 Squat Snatch(reset between reps)
B:
"Karen"
For time:
150 Wallballs
BOOTCAMP
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
5/5 Single Arm Thrusters
20 KB Swings
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
20 Tuck Crunches
10 Hip Extensions
10 Side Plank Raises (10 per side)
Focus on device:
10 rounds of 15sec. @90% + 15sec. Full Rest
2min easy pace
STRENGTH
A:
Bench Press
10@50%
8@58%
8@65%
8@65%
8@65%
B:
3-4 Rounds
15 DB Bench Press
Max reps deficit push ups
16 Banded pull ups
C:
3-4 rounds
12 DB overhead tricep extension
20 DB Curls w/ 3 sec down