"I Want My E-MOMmy!"

WARM-UP:

Active Stretch

400m Run (+ 10 Burpee at 200m mark)

4 Pull-Up

4 BR Rev. Lunge

4 DB Thruster

-then: individual warm-up for Deadlift

“I Want My E-MOMmy!!”

(0:00 - 15:00)

15 min. AMRAP: DB Thruster (c: 25’s/20’s, p: 20’s/15’s, m: 15’s/12’s, f: 12’s/10’s)

*EMOM: 5 Burpee

(goal: 100 Thruster. If you reach 100 before 15:00, you earn rest b/w sets!)

(15:00 - 30:00)

15 min. AMRAP: Back Rack Reverse Lunge (c: 135/95, p: 95/65, m: 75/55, f: 65/35)

*EMOM: 4 Burpee-Lateral Bar Hop

(goal: 80 Lunge. If you reach 80 before 30:00, you earn rest b/w sets!)

(30:00 - 40:00)

10 min. AMRAP: Pull-Up

*EMOM: 3 Double Push-Up Burpee

(goal: 60 Pull-Up. If you reach 60 before 40:00, you earn rest b/w sets!)

(40:00 - 50:00)

10 min. AMRAP: Deadlift (c: 225/155, p: 185/135, m: 135/95, f: 95/65)

*EMOM: 2 Burpee Box Jump-Over (24/20)

(goal: 40 Deadlift. If you reach 40 before 50:00, you earn rest b/w sets!)

(50:00 - 60:00)

10 min. AMRAP: DB Man Maker (c: 25’s/20’s, p: 20’s/15’s, m: 15’s/12’s, f: 12’s/10’s)

*EMOM: 1 ea. Single-Leg Burpee

(goal: 20 Man Maker. If you reach 20 before 60:00, be done!)

SCORE = Total Reps Completed (of AMRAP movements)(max possible score: 300)