Wednesday – Gym/Skill EMOM + Low % MAP (Skill/Core/Carry/Hold/Glute/Pchain)
5 min AMRAP
1 Rope Climb to 12ft
5 No “Push-Up” Burpee
+
5 min AMRAP
20 DU’s
5 Toes to Bar
+
5 min AMRAP
30 Hang KB Snatch @ 20/35lbs – 15 reps/arm
30 Hang KB Snatch @ 16/24kg – 15 reps/arm
AMRAP in time remaining of Hang KB Snatch @ 24kg/32kg/arm – switching every 10/arm
+
20 min @ 75%/moderate/ez:
2:30 min Rowing
2:30 min AirBike
2:30 min Step-Ups on to 20/24”
2:30 min Burpees – no jump @ top