"Crazy 8's"

EQUIP: Bar (c: 135/95, p: 95/65, f: 65/35)(+ reload plates), Box (20”), Pull-Up Bar

WARM-UP:

*Active Stretch, then:

*400m Run/ Row

*Shoulder Plank Series

*10 x Wall-Facing Squat

*10 ea. x Step-Up (20”)

*1 min. Hollow Body Hold (mod: hands beneath bum; break up minute w/ small rests)

———————————————-

1) EMOM for 8 Minutes -

*6 x Sumo Deadlift High Pull (c: 135/95, p: 95/65, f: 65/35)

*4 x Bar Facing Burpee 

(Rx+: 6 reps ea. movement)

-Rest 2 minutes-

2) EMOM for 8 Minutes -

*100m Run

*6 x Star Jump 

(Rx+: 10 x Star Jump)

-Rest 2 minutes/ Reload Barbell-

3) EMOM for 8 Minutes -

*4 x alt. Front Rack Step-Up (mod: Back Rack)(20”)(c: 95/65, p: 65/35, f: 65/35)

*6 x Thruster (c: 95/65, p: 65/35, f: 65/35)

(Rx+: 6 reps ea. movement)

-Rest 2 minutes-

4) EMOM for 8 Minutes -

*6 x V-Up

*4 x Strict Pull-Up

(Rx+: 6 reps ea. movement)

-Rest 2 minutes-

5a) EMOM for 8 Minutes -

*4 x Squat Snatch (c: 95/65, p: 65/35, f: 65/35)

*6 x Behind-the-Neck Push Press

(Rx+: 6 reps ea. movement)

TIMING CHEAT SHEET: 0-8-10-18-20-28-30-38-40-48