9am Non Violence
EMOM x 15, alternating:
Min 1: 45 second bike erg or assault bike sprint
Min 2: 15 dual DB hang squat cleans (40/25#)
Min 3: Rest
** 2 mins rest/transition time **
Every 2:00 x 6
10 DB half burpees
10 DB push press (40/25#)
** 2 mins rest/transition time **
Tabata wall sits
10am Self Destruction
200 double unders
3 rounds:
30 hang power snatches (95/65#)
40 wall balls (20/14#)
150 double unders
2 rounds:
20 power snatches (115/85#)
30 wall balls
100 double unders
1 round:
10 snatches (135/95#)
20 wall balls
**All reps split between partners