EMOM 8:
2 heaving snatch balances

- RX -

AMRAP 11:
6 overhead lunges (75/115 lb)
7 KB swings (53/70 lb)
7/9-cal air bike

- INTERMEDIATE -

AMRAP 11:
6 overhead lunges (55/75 lb)
7 KB swings (35/53 lb)
7/9-cal air bike

- BEGINNER -

AMRAP 11:
6 PVC overhead lunges
6 KB swings (18/26 lb)
5/7-cal air bike

- MASTERS 55+ -

AMRAP 11:
6 overhead lunges (55/75 lb)
7 kettlebell swings (35/53 lb)
7/9-calorie air bike

1 set:
1:00 child's pose stretch
1:00 saddle stretch

AMRAP 7:
5 double-dumbbell overhead walking lunges (35/50 lb)
7 alternating single-arm kettlebell hang snatches
9 up-downs to a target (12/12 in)

EMOM 10:
2-4 bar muscle-ups

- Maintain a consistent number of bar muscle-ups throughout the entire EMOM.
- If you do not yet have bar muscle-ups, practice the most challenging pulling movement that you do have: chest-to-bar pull-ups, chin-over-bar pull-ups, or ring rows.