EMOM x 3 (15 total mins)
1. 30s OH Plate Hold
2. 50 Banded Tricep Extensions
3. 30s Front Raise Hold (with a plate)
4. 8 DB Bicep Curls (each arm)
5. 30s Handstand Hold
AMRAP x 10
30 Double Unders
1 Turkish Get Up (each arm/2 total)
Scoring=32 reps per round
2 Empty Barbell Complexes
3 RDL’+3 Pos. Muscle Clean+2 Tall Cleans
Muscle Clean+Tall Clean
5 Complexes @ 65% of Muscle Clean
YoYo Clean
10@70% of Clean
*Stand the bar up, lower down to the low hang, stand up, lower back down to the low hang and do a low hang Clean*
Hang Clean
4×2@75%
Clean
4×3@75%
Shoulder Press
12×3@60% w/3 sec. negative
Rear Shoulder Flies
3×10
Woo Flies
5×10
E2MOM
10 Rounds
1: 12/9 Ass Bike Cals
2: 1 Rd of Cindy
Cindy=5 pull ups+10 push ups+15 air squats
Sumo Dead Lift
8×8@40%
Bench Press
8×8@40%
Good Morning
8×8@40%
DB Arnold Press
8×8
RDL
8×8@40%
Bench Dips
8×8
DB Front Raises
8×8
DB Tricep Ext.
8×8
Build to a TnG 3 rep tempo DL.
Tempo=5secs up
For Time:
Buy In: 25 T2B
21-15-9
Deadlifts
HSPU
Buy Out: 25 T2B
CrossFit Wig Wag 