12’ EMOM dynamic effort
3 x Sumo-style deadlifts + 3 ring dips
Odd object carry + KB clean & jerk – 24′
- 3-4 lines
- Two plates on top of a 30’ box with another 30’ box at the far side of the gym.
- Plates will vary in weight.
- Each round increase weight / add more plates to increase difficulty.
- Athlete bear hugs all weight and carries to the far box. Sets it down and does 6 KB clean and jerks.
- Weight cannot be carried separately. Must be all plates in one trip. Figure it out.
- Bear hug and carry weight back to first station.
- 5 rounds total.
12’ to establish 2RM dip on bull horns
Use belt or hold dumbbells between feet
5’ core workout
30” russian twists with slammer ball / 30” ball toss sit-ups
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