Wednesday – Low % MAP + EMOM MAP
20 min Rowing, Biking or Ski EZ – can alternate b/t all three
@ minutes 5,10 – get off and perform 2 x [10 Hollow Rocks + 10 L arm Hang KB Snatch @ Light + 10 Hollow Rocks + 10 R arm Hang KB Snatch @ Light]
@ minutes 15,20 – get off and perform 2 x [5 Pullups + 5 Push-Ups + 1 Wall Walk + 1 Rope Climb to 12ft]
+
EMOM x 20 minutes @ high effort:
10 min: 2 Hang Squat Clean + 2 Lateral Barbell Burpees + 2 Shoulder to OH @ challenging load
10 min: 7 Air Squats + 5 Russian KBS @ 24/32kg + 3 No Push-Up Burpees
Earned, Not Given