Week 12/21: Don't skip out on Cardio Day

#1
a) Romanian Deadlift
5-5-5-5-5
Superset with 15 reverse hyper

b) EMOM x 15 mins
30 double unders
10 pull ups
max reps push press (115/75#) in remaining time
*can take off any minute you want
*score is # of push press
*if 10 pull ups is too much, scale reps or difficulty

#2
a) Overhead Squat
10-8-6-4-2
*from the ground

b) 18 min AMR
18 toes to bar
18 cal bike
18 hang squat snatch 95/65

#3
choose one
a) Swim
10 x 100m, rest 1 min
5 x 200m, rest 2 mins

b) Row
10 rounds for time
300m row
45 sec plank hold

#4
a) Power Clean
3 reps EMOM x 15 mins, increasing
*must be touch & go

b) for time
800m run
80 HRPU
60 box jump over 24/20"
40 DB snatches
20 burpees over bar
*2 power clean @135/95 EMOM until complete, starting minute 5

#5
a) Back Squat
5-5-5-5-5
superset w/3 strict pull up and 3 strict dips

b) 3 rounds for time
30 wall ball 30/20#
20 DB snatch /arm 50/35#
10 bar muscle ups


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