15 min AMRAP:
150 Wall Balls - 14# to 9 ft
75 Burpees to 6" OH
AMRAP Ground to Overhead @ 65lbs in remaining time
*Goal is 35+ ground to overhead
31 snatches
7-- felt pretty tired
PM - extra gymnastic work + MAP cyc
2 ring muscle-ups + 2 extra dips per min x 15 mins
+
EMOM x 10 mins:
1st - 10 chest to bar
2nd - 10 db push press @ 40/hand
+
10 min Rowing @ moderate effort
completed, chest 2 bars were hard
8
Tuesday - MAP Low %'s + Core
30 min @ 75%/moderate effort:
20 box jumps - 20" - step down
20 walking lunges
20 kbs - 16kg
20 unanchored sit-ups
20 cals Airdyne (use Rower for 20 cals if needed)
+
rest as needed
+
GH Sit-ups @ 30X0, 10 reps x 5 sets, 1 min
5 rounds + 70 reps
8 felt good to breathe
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