EQUIPMENT:
10 Min EMOM
10 Back squats ¾ BW
AMRAP 18:
10 Strict Toes to Bar
20 Alternating Dumbbell Power Snatches
60 Double-Unders
Abs finisher
NO EQUIPMENT:
10 Min EMOM
6 tempo BW squats 3311 + 5 Squat Jumps
AMRAP 18:
10 V UP/ Shotguns / Sit Ups
20 Burpees
60 Line hops / x 2 skips
Abs finisher
Component 1 (15 Minutes) 3 Sets A1. 5-7 Back Squat 2:30 - 3 min rest between Component 2 (10 Minutes) 3 Sets 5-10 Band & Partner Assisted Nordic Hamstring Curl Rest 90 seconds between Component 3 (18
Component 1 Team of 3 For Time 100/75 Cal Echo Bike 75 Bench Press 60/40 50 Clean & Jerk 70/50 30 Burpee Over The Bar 100/75 Cal Echo Bike 75 Bench Press 70/50 50 Clean & Jerk 80/60 30 Burpee Over The
Component 1 (10 Minutes) 4 Sets A1. 6-8 Barbell Back Squat 2-minute rest between Component 2 (10 Minutes) 3 Sets B1. 5-10 Band & Partner Assisted Nordic Hamstring Curl Rest 90 seconds between Componen
