2342025

Strength: EMOM 12 min. odd: 12-12-10-10-8-8 double dumbbell strict press even: 10-10-10-8-8-8 pendlay row WOD: AMRAP 16 min. 12 bench dips (6-8 parallette dips) 15 kettlebell swings 12 medicine ball s

Strength: Every 2:00 for 6 rounds 8-8-6-6-4-4 front squat *8/8 bodyweight split squat after every round WOD: For time 12-10-8-6-4-2 box jump overs 24-20-16-12-8-4 one arm dumbbell snatch rest 1:00 18-

Conditioning: EMOM 16 min. min 1: 10-12 down ups min 2: 8-10 over the dumbbell burpee min 3: 6-8 burpee box jumps min 4: rest! WOD: 6 rounds for time 10 hand release push ups 10 dumbbell deadlift 15 t