BBG

EMOM for 7:00-

3 UB T&G Power Clean & Push Jerks*

*Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete 5 reps. When 3 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

Strength/Skill

*Sequence ends on 5th set of BS.

1a) Bench Press: 3×10 AHAP

1b) 3XME Strict + ME Kipping UB HSPU (do not come off wall, at first Strict failure switch to a Kip) – rest exactly 90 seconds

Conditioning

1) For time:

Row 30 Calories
50 Thrusters 65/45#
40 C2B Pull-ups

*Do not strategize Thrusters. Do as many as possible UB, with the goal being all 50 UB.

Rest as needed between 1&2.

2) This is a repeat, with a change in length of pieces…

7:00 AMRAP at a conversational pace of:

3 Muscle-Ups
12 Shoulder to Overhead 135/95#
50′ Shuttle Run (5×10′ sections)

With no break…

3:30 AMRAP at absolute all out effort of:

5 Muscle-Ups
15 Shoulder to Overhead 135/95#
50′ Shuttle Run (5×10′ sections)