Monday

A. 12 min EMOMMin 1: 4-6 Half Kneeling Bottoms up KB press/arm + 5 push ups
min 2:  12 Lateral Banded Walks R & L + 10 Squat jumps (1/4 squat, explode up)
min 3: heavy TGU -  1R/1L
B1. Deadlift @ 3131: 1,1,1,1,1,1 rest as needed
B2. Bench Press @ 4141 – 6-8 reps
X 5 sets
+
For Time:
15 DB Curtis P’s (35/20#)(Hang Squat Clean + Lunge + Lunge + Push Press)
15 T2B
Run 400 M
10 DB Curtis P’s (35/20#)
10 T2B
Run 400 M
5 DB Curtis P’s (35/20#)
5 T2B
Run 400 M
NOTES:
- use a DB if you just can’t find the balance as a MOD for the bottoms up
- Rope pulls should be strict
- mind that tempo on the DL and BP