EMOM Monster

Equip: Bar (95/65), Jump Rope, Pull-Up Bar, Set of Dumbbells (adv: 35/25, int: 25/15, beg: 15/10)

WARM-UP:

*Active Stretch

-then:

*400m Run

*30 x Air Squat

*20 x Push-Up

*10 x Max Effort Tuck Jump

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SET #1 - 10 Min. Time Limit -

*50 x Squat Clean (95/65)

*EMOM: 15 x Double-Under (sub: 15 Lateral Bar Hops)

REPEAT SPEED INTERVAL:

3 Rounds -

*10 x Hang Power Snatch (95/65)

*10 x DB Squat-Thrust (hop out to plank atop DBs, hop in, deadlift)

*200m Run

SET #2 - 10 Min. Time Limit -

*40 x Burpee-Pull Up (Rx+: Burpee-Chest2Bar Pull-Up)

*EMOM: 15 x Double-Under (sub: 15 Lateral Bar Hops)

REPEAT SPEED INTERVAL:

2 Rounds -

*10 x Hang Power Snatch (95/65)

*10 x DB Renegade Row (DB push-up + row L + row R)

*200m Run

SET #3 - 10 Min. Time Limit -

*30 x Curtis P (95/65)(power clean + front lunges R and L + push press)

EMOM: 15 x Double-Under (sub: 15 Lateral Bar Hops)

FINISHER:

*10 x DB Man Maker for time