EMOM x 12 MINUTES
12/10 Cal Bike

(No Measure)

ON A 6:00 RUNNING CLOCK...
1:00 EZ Pace Row
1:00 Groiner L + Groiner R + Push-up
1:00 Moderate Pace Row
1:00 Bootstrapper Squats
1:00 Tough Pace Row
1:00 Push-up Plank

-Walking Rest 1:00-

AMRAP x 4 MINUTES -- Light DBs Needed!
8 DB Bent Over Row
6 DB Strict Press
4 DB Ground to Overhead
2 DB OH Lunge (Hold in either single or double overhead)

EMOM x 21 MINUTES
MIN 1 - Max Reps of DB "Bear Complex" (50/35)|(35/20)*
MIN 2 - 2 "No Jump" Rope Climbs**
MIN 3 - 20/15 Cal Row

*1 Rep of DB Bear Complex is…
1 Hang Power Clean
1 Front Squat
1 Push Press
1 Front Squat
1 Push Press

**For the Rope Climb, no big jump into the rope. Start climb with feet planted.

(Score is Reps)

FOR RECOVERY
5:00 Flow Stretching

(No Measure)