MAYDAY
On the 0:00... "Mayday" Part #1 50/35 Calorie Row 200' Handstand Walk 50/35 Calorie Row On the 15:00.... "Mayday" Part #2 21 Deadlifts (225/155), 9 Strict Deficit HSPU (7"/5") 15 Deadlifts (295/205), 15 Strict Deficit HSPU (4.5/3") 9 Deadlifts (315/215), 21 Strict HSPU On the 35:00... "Mayday" Part #3 3 Rounds: 12/9 Calorie Air Row, 6 Hang Power Cleans (135/105) 12/9 Calorie Row,6 Push Jerks (135/105)
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