Saturday 🥓

9am Non Violence

EMOM x 15, alternating:

Min 1: 12 DB box step overs (2 @50/35)

Min 2: Max calories on bike

Min 3: Rest

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AMRAP 14

40 DU/80 SU

20 kettlebell swings (53/35)

12/10 calorie row

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Accumulate 3:00 forearm plank

Every time you break —> 15 air squats

10am Self Destruction

20 Rounds (10 per partner)

You Go, I Go

1 complex + 20 DU/40 SU

Complex:

1 power snatch

1 hang power snatch

1 overhead squat

RX: 95/65

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Both partners work at the same time:

Partner A:

Bike or row

Partner B:

12 Toes to bar

12 SA alt DB hang clean + jerk (50/35)

Switch once Partner B completes their work. Continue until 4000m is completed on the bike or 2000m on the rower.

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One partner works at a time:

100 back squats (split between partners)

RX: 95/65