Friday – Upper Int/Varied + DL Speed EMOM + 10-15 min Varied
A. Seated Overhead Barbell Press @ 21×2, 5-7 reps x 3 sets, 2 min – have people power clean from the floor, then sit on bench
B. Rope Climb to 12ft, legless or with feet, 1 rep every 30 sec x 10 reps
B. Pendlay Rows @ 40×1, 3 tough reps every 30 sec x 10 sets – *scaled instead of RC
C. Deadlift @ 11×1, 1 rep @ 74% every 45 sec x 12 reps
D. 15 min AMRAP
20 Cal Rowing
10 L arm DB Snatch @ 50/75lbs
100ft L arm Farmer Carry @ 50/75lbs
10 R arm DB Snatch @ 50/75lbs
100ft R arm Farmer Carry @ 50/75lbs
Earned, Not Given