ACAI
24 minute EMOM
Minutes 1 & 2: 90 Sec Bike/Row @ 55-65%
Minute 3: 20 Toes to bar
Minutes 4 & 5: AMRAP 5 Power Snatch (155/105) + 5 Overhead Squats (155/105) + 10 Bar Facing Burpees
Minute 6: REST
STRENGTH
7 Sets
1 Snatch Lift Off + 1 Snatch Pull + 1 Snatch + 1 Overhead Squat
NIGHTHAWK - Teams of 2 6:30 a.m. Comp Class 4 rounds 400m Burden Run (30/20lb wallball or each teammate wears weighted vest.) 8 Wall Walks 2 Peg Boards or 4 Rope Climbs -rest 3 mins- 4 rounds 30 T2B 3
BONES 40 Minute IMPOSSIBLE EMOM Minute 1: Unbroken Round of DT 155/105# Minute 2: 15/12 Calorie Echo Minute 3: 15 Bar Facing Burpee Minute 4: Unbroken Round of C2B Mary Minute 5: Rest *DT 12 Deadlift
CAPTAIN KIRK Tabata (20 secs on/10 secs off) 100 Back Squats (95/65) -straight into- 100 Abmat Sit Ups * The sit-ups are not a tabata. STRENGTH 4 Sets x 5 Shoulder Press (Heavy) *Rest 2:30 between set