June 13, 2019 – Strength and Conditioning

EMOM starting 0.00
-4 TTB

A.

For Time:
Cardio

90/ 60 Row/ Bike

B. 10 minute AMRAP of Sandbag Cleans, Ring Dips, and Double-Unders

As Many Rounds and Reps as possible in 10 minutes:
4 Sandbag Cleans
5/3 Ring Dips
60 Double-Unders

Sandbag clean > Heavy

Ring Dip > Adv – Ring Muscle Up

C.

8x intervals of 20s work, 10s rest, with no break between movements.
Lunge
AbMat Sit-Up
Freestanding Handstand Hold
Score is the total reps performed across intervals.

-16 Weighted walking lunges > 8 ea way
-Ab mats sit-ups > adv- GHD

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