Category: Self Defense

Muscle up and pistol skill work EMOM 10 Mins 2 Thrusters at 70% of your max thruster from the ground For Time: 27-21-15-9- TIME CAP: 14 Mins Calorie Row Wall Balls 20/14 rx

Overhead barbell carries with partner across gym floor Back Squat 3-3-3-3-3 100 m uneven farmers carry 10 Front Squats 135/95-Rx 10 push press 135/95 Rx

EMOM 6 mins. 5 burpees plus medicine ball cleans all same minute rx: 20/14 lbs. EMOM 8 Mins 5 toes to bar + 30 second Hand stand hold on the wall or free standing HS hold, all in same minute For time: time cap- 12 min 10-1 Box Jump overs rx: 24/20 1-10 hand stand…

EMOM 12 Mins. 2 clean deadlifts and 1 power clean at 60-70% range of 1 RM power clean, 1-2 rope climbs on the other minute AMRAP 20 mins. 10 Sumo Deadlift High-Pull 95/65 lb 200 m run 15 Power Snatch 95/65 lb 200 m run 20 Overhead Squat 95/65 lb 200 m run

Tabata Overhead Walking Lunge with bare barbell( Do them in place) EMOM for 10 Minutes 1 Squat Snatch with pause in the bottom of the overhead squat 4 Rounds with 1 minute at each station “Two arm dumbbell push press 40/25 lb Air Squat Row for calories Rest” 2 Minute rest

EMOM 10 mins sustainable set of HSPU, and other minute alternating pistols on each leg Push Press 2-2-2-2-2 AMRAP 7 Minutes Burpees to a 6 inch target

Tabata Medicine ball cleans, 20/14 lb Rx Over Head Squat 3-3-3-3-3 AMRAP 15 mins “200M Run 60 Seconds rest”

“EMOM for 10 Minutes [odd] Straight set of Ring Dips [even] Double Unders” Deadlift 4-4-4-4-4 For time, TIME CAP 18 Min. 1000 m row 30 Deadlifts 225/155 lb 50 Push ups

Tabata Russian twists EMOM 12 MINS 2 Back Squats at around 80% of your 1 RM AMRAP 7 Mins 3-6-9-12-15…. Clean and Jerk 135/95 Toes to bar