EMOMenem

Competition Class

Strength

Skills and Drills

CONDITIONING

For Time:
Run 40min

GYMNASTICS

Make up a stamina piece you missed from the week

UPPER STRENGTH

9 Giant Sets
1 Bench Press (work to heavy single, AMRAP on last set)
1  Bent Over Rows (work to heavy single, AMRAP on last set)
8 GHD Sit-ups
8 GHD Back Extensions

MetCon

CLASS

30min EMOM
min1: Double Unders
min2: KBS 53/35
min3: Push Press 75/55
min4: Sit-ups
min5: Rest