4 X 4
Alternating EMOM x 16 (4 Rounds): A) 7 Wallballs (20/14) + 3 Bar Muscle-Ups (or 7 CTB Pull-Ups) B) 15 Box Jumps (24/20) C) 7 Power Snatches + 7 OHS (95/65) D) 15/12 Calorie Row
Colby nonchalantly approaches the final two obstacles...not a big thing...just another day in the life...
ASIAN ZING 100 Double Unders 40 Wall Balls (20/14) 100 Double Unders 30 Wall Balls (20/14) 100 Double Unders 20 Wall Balls (20/14) STRENGTH Shoulder Press - Heavy 10 rep (10-12 minutes) Rest a little
HONEY BBQ AMRAP 20 Minutes 200m Run 20 Toes to Bar 20 Push Press (115/80) 200m Run 20 V Ups 20 Push Ups STRENGTH 18 Front Rack Barbell Walking Lunge Steps @ 6/10 RPE 18 Front Rack Barbell Walking Lung
PARMESAN GARLIC 21 Minute EMOM Minute 1: 20/16 Calorie Row Minute 2: 10 Burpees Minute 3: Rest STRENGTH 3 Snatch Push Press @ 6/10 RPE 3 Snatch Push Press @ 6.5/10 RPE 3 Snatch Push Press @ 7/10 RPE 3