June 5, 2018

6/5

Warm-up
12 Minute EMOM
1) 12/8 Calorie bike
2) 10 Cossack squats
5 Push ups + 10 Shoulder taps
4) 10 Band pull aparts + 5 C's & D's
Metcon (AMRAP - Reps)
From 0:00-10:00
7 Minute EMOM
10 Alternating DB snatch 50/35
ME Burpees w/ remaining time
Score is total burpees
Metcon (AMRAP - Reps)
From 10:00-20:00
7 Minute EMOM
6 Toes to bar
ME Double unders w/ remaining time
Score is total double unders
Metcon (AMRAP - Reps)
From 20:00-30:00
7 Minute EMOM
10 Wall balls 20/14#
ME Kettlebell swings w/ remaining time 53/35#
Score is total kettlebell swings
Optional Accessory
3 Sets
Barbell hip thrusts x 10-12
Rest 30 seconds
Band pull throughs x 20
Rest 30 seconds
15 Hip extensions

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