IM60

skill/strength

:30 on/:30 off x 10 minutes

Wall walks

Workout: 16 min cap

200’ (4×50’) bear hug reverse lunge 20/14

Then

21-15-9

Toes to bar

Burpee

Then

200’ bear hug reverse lunge 20/14

Then

12-9-6

Toes to bar

Burpee

IM30

15 min emom

min 1: 15 sit ups

min 2: 15 box jumps

min 3: max mountain climbers

IMrecovery

2 min shoulder smash each side

2 min prone hamstring each side

2 min seal stretch

2 min thoracic over medball

IMbuild

A. Every :90 x 15 min

2 Squat Clean+1 jerk

B. 3 sets of 10

floor press

C. 4 sets of 12

DB rows