9AM Non Violence
EMOM x 9:
Min 1: 40 DU // 80 SU
Min 2: 15 push ups
Min 3: 10 strict pull ups // 10 body or ring rows
Every 2:00 x 5 rounds:
500M bike erg
15 wall balls (20/14#)
AMRAP 9
10 DB bent over row
10 DB reverse lunges
10 DB push press
10 DB front squats
Every time you set DBs down —> 5 burpees
RX: 2 DBs at 40/25#
10AM Self Destruction
Buy In:
1100 M run
20 Rounds (10 per partner, You Go I Go style):
1 squat snatch
1 power snatch
1 overhead squat
** 5 synchro bar facing burpees after each round
Cash Out:
2000 M row or ski // 4000 M bike erg (split)
Dual KB farmer’s hold (70/53#)