Aug 3, 2020 - 12.3k Likes, 366 Comments - Taylor Chamberlain Dilk (@taychayy) on Instagram: “Happy Friday here’s a FULL-BODY EMOM WORKOUT that you 100% need to try. Single Arm Dumbbell Press x 10/arm 3. share. emom wods pdf, 2020-mar-20 - Taylor Chamberlain Dilk shared a post on Instagram: “BOOKMARK FOR LATER Face bright red and sweaty as heck this morning’s EMOM was not ok! So let’s say your EMOM Workout calls to complete 3 rounds of the following exercises for 12 minutes: • 10 Jump Squats She is very popular on social media – motivating her fan base with regular posts. • 20 Floor Presses (10/side). • 20 Goblet Squats Conditioning EMOM Workout Details 16 minute EMOM 1 . Selecting Effective Treatments. emom crossfit, View the profiles of people named Taylor Chamberlain. wods. I like to use the Seconds Pro App when I do EMOMs. I personally like them for metabolic conditioning. Join Facebook to connect with Taylor Chamberlain and others you may know. That’s an EMOM Workout in a nutshell. Most of the time EMOMs are not approached as a stand-alone workout. The choice is up to you and should reflect your goals. This is an EMOM that will require no additional equipment, just your own bodyweight. Lil leg day for you guys ps new YouTube video launched last night that has been highly suggested for quite some time (sorry it took so long ) but it’s our TOP 5 Denver Restaurants in YoutTube search engine type “Taylor Chamberlain” - 1. We offer clients a high level of responsive service and have enjoyed decades long relationships with many. Taylor Chamberlain is a personal trainer, nutritionist, sponsored athlete and Bikini Competitor from Colorado, USA. Pics of : 100 Emom Workouts Pdf. Unlike other timers in the App Store, this one has a really cool text to speech functionality. If you complete the exercise or movement under that minute, you will rest for the remaining time. A minute of these EMOMs ends at around 45-55 seconds. Lol jk. Nick: Sure. 13.1k Likes, 319 Comments - Taylor Chamberlain Dilk (@taychayy) on Instagram: “30min, full-body, EMOM workout i do these when I’m short on time or don’t want to go to the gym!…” The same applies to gymnastic movements like muscle-ups or deficit HSPU. Taylor Chamberlain's Signature Moves for Glutes. You would continue this process until you complete 12 minutes. READ PAPER. The Chamberlain-Taylor Group is a seven person team of dedicated advisors and associates. For example, EMOM of 15 cal in the first minute and 15 burpees in the second minute. For example, EMOM that consists of single heavy clean and low rep handstand push-ups. You’re also able to save your templates and share them with other people. • 15 V-ups, EMOMs can be used in several different ways. Sort by. Alternating Barbell Reverse Lunge x 16 4. report. They also showed her basic lifts and taught her how beneficial weight lifting and working out could be in someone’s life.These lesson rubbed off very well. There are 40+ professionals named "Taylor Chamberlain", who use LinkedIn to exchange information, ideas, and opportunities. EMOMs can be used in several different ways. In order for them to be effective though, they need to provide adequate rest between movements. 11:56. For example, do 1 strict pull up + 1 ring dip instead of 1 muscle up, try banded muscle ups or just work on transition on lower rings. You will be able to finish a minute of the EMOM in less than 20 seconds, so make sure your technique is perfect. An EMOM has to allow sometime to rest between movements. With EMOM training, you’re watching the clock because as soon as that second hand hits the 12, it’s go time! Hi! About 1-3 reps for difficult/heavy movements and about 5 … emoms in crossfit, Max Effort Row 5. Here's the meaning of EMOM plus ways to do an EMOM workout. Chamberlain Owner's Manual Garage Door Opener 1265, 1265-267 1/2 HP Training Time for EMOM. Taylor was born and raised in a small town in Windsor, Colorado. View the profiles of professionals named "Taylor Chamberlain" on LinkedIn. Taylor Chamberlain: So, I definitely did a lot of research Practice the movements. Directions EMOM 1: Weight loss. • 10 Barbell Cleans This time I bring you list of the 222 EMOM WODs for beginners. • 20 Pistol Squats (10 per side) They usually last anywhere between 10-20 minutes. This feature allows me to share the timers I create with you guys. Meaning they are usually part of a bigger routine that includes strength or power training. Taylor Chamberlain: They were like, "Yeah, you can probably even do it, you know, when you're done with school and just make sure you get everything else in line before you do it, because I want you to put your full energy in it." How? So hard but soooo good. emom workouts pdf, 1. min:4 Back Squats 225 lbs 2. min:4 Wall Climbs, 1. min:2 Legless Rope Climbs 15-foot 2. min:7 Clusters 95 lbs 3. min:8 Strict Pull Ups 4. min:12 Push Presses 115 lbs 5. min:Rest, 1. min:7 Power Cleans 155 lbs 2. min:4 Power Snatches 155 lbs 3. min:5 Push Presses 155 lbs, 1. min:15 cal Assault Bike 2. min:14 Kettlebell Snatches 54 lbs 3. min:3 Overhead Squats 80% of 1RM 4. min:13 Target Burpees 5. min:Rest, 1. min:8 Burpee Box Jump Over 24″ 2. min:3 Rope Climbs 15-foot, 1. min:8 Burpee Box Jumps 24″ 2. min:175m Run 3. min:200m Row, 1. min:2 Power Snatches 185 lbs 2. min:3 Clean and Jerks 80% of 1RM 3. min:10 Wall Balls 30 lbs, 1. min:20 Air Squats 2. min:16 cal Row 3. min:5 Hang Power Cleans 205 lbs, 1. min:7 Squat Cleans 115 lbs 2. min:3 Rope Climbs 15-foot 3. min:15 Burpees Over Bar, 1. min:2 Squat Snatches 205 lbs 2. min:12 Ring Dips 3. min:3 Deadlifts 80% of 1RM, 1. min:10 Wall Balls 30 lbs 2. min:4 Power Clean and Jerks 155 lbs 3. min:12 Med-ball Squat Cleans 20 lbs 4. min:14 Overhead Lunges 95 lbs 5. min:Rest, 1. min:2 Burpee Muscle Ups 2. min:3 Squat Snatches 80% of 1RM 3. min:16 Hand Release Push Ups 4. min:6 Overhead Lunges 70% of 1RM, 1. min:6 Hang Squat Clean and Jerks 95 lbs, 1. min:18 Front Rack Lunges 75 lbs 2. min:15 Pull Ups 3. min:4 Hang Power Cleans 225 lbs, 1. min:5 Hang Squat Clean and Jerks 115 lbs 2. min:12 Ring Dips 3. min:18 Pistol Squats 4. min:7 Back Squats 155 lbs 5. min:Rest, 1. min:13 Target Burpees 2. min:12 Med-ball Squat Cleans 20 lbs, 1. min:20 Air Squats 2. min:13 Target Burpees 3. min:200m Row 4. min:1 Push Jerks 90% of 1RM, 1. min:200m Row 2. min:11 HSPUs 3. min:16 Kettlebell Swings 54 lbs 4. min:15 Pull Ups 5. min:1 Shoulder Presses 90% of 1RM, 1. min:13 Bar Facing Burpees 2. min:16 Wall Balls 20 lbs, 1. min:3 Front Squats 80% of 1RM 2. min:2 Hang Squat Cleans 225 lbs 3. min:14 Kettlebell Snatches 54 lbs, 1. min:4 Deficit HSPUs 8″ 2. min:20 Air Squats, 1. min:2 Clusters 80% of 1RM 2. min:16 Hand Release Push Ups 3. min:15 V-Ups 4. min:8 Burpee Box Jumps 24″ 5. min:12 Med-ball Squat Cleans 20 lbs, 1. min:14 Kettlebell Snatches 54 lbs 2. min:2 Burpee Muscle Ups 3. min:11 HSPUs, 1. min:7 Burpee Pull Ups 2. min:12 Med-ball Squat Cleans 20 lbs 3. min:2 Legless Rope Climbs 15-foot, 1. min:50 Double Unders 2. min:4 Push Presses 185 lbs 3. min:15 Burpees 4. min:Rest, 1. min:6 Hang Squat Snatches 75 lbs 2. min:15 cal Assault Bike 3. min:8 Strict HSPUs, 1. min:12 Ring Dips 2. min:14 Dumbbell Snatches 50 lbs 3. min:9 Kettlebell Snatches 72 lbs 4. min:4 Clean and Jerks 185 lbs, 1. min:200m Row 2. min:11 Chest-to-Bar Pull Ups, 1. min:15 Overhead Lunges 75 lbs 2. min:5 Squat Snatches 115 lbs 3. min:18 Push Presses 75 lbs 4. min:5 Push Jerks 205 lbs 5. min:12 Ring Dips, 1. min:5 Power Clean and Jerks 70% of 1RM 2. min:13 Hang Power Snatches 75 lbs, 1. min:18 Pistol Squats 2. min:5 Bear Complex 95 lbs 3. min:12 Med-ball Squat Cleans 20 lbs 4. min:10 Kettlebell Swings 72 lbs, 1. min:8 Strict Pull Ups 2. min:5 Bear Complex 95 lbs, 1. min:20 Sit Ups 2. min:8 Burpee Box Jumps 24″, 1. min:15 Push Presses 95 lbs 2. min:13 Toes to Bars, 1. min:15 Front Rack Lunges 95 lbs 2. min:6 Power Clean and Jerks 135 lbs 3. min:12 Power Snatches 95 lbs, 1. min:13 Bar Facing Burpees 2. min:15 Pull Ups 3. min:13 Back Squats 95 lbs, 1. min:8 Burpee Box Jumps 24″ 2. min:4 Deficit HSPUs 8″, 1. min:2 Legless Rope Climbs 15-foot 2. min:3 Hang Squat Cleans 80% of 1RM 3. min:50 Double Unders 4. min:13 Target Burpees 5. min:15 cal Assault Bike, 1. min:15 V-Ups 2. min:10 Kettlebell Swings 72 lbs, 1. min:11 Chest-to-Bar Pull Ups 2. min:5 Deadlifts 70% of 1RM 3. min:16 Hand Release Push Ups 4. min:6 Clean and Jerks 135 lbs, 1. min:175m Run 2. min:8 Strict Pull Ups 3. min:5 Power Snatches 70% of 1RM 4. min:4 Wall Climbs 5. min:3 Power Clean and Jerks 205 lbs, 1. min:5 Power Cleans 185 lbs 2. min:20 Air Squats 3. min:3 Clean and Jerks 205 lbs 4. min:50 Double Unders, 1. min:5 Power Snatches 70% of 1RM 2. min:25m Walking Lunges 3. min:11 HSPUs 4. min:20 Air Squats, 1. min:8 Burpee Box Jump Over 24″ 2. min:5 Push Jerks 205 lbs 3. min:6 Front Rack Lunges 70% of 1RM, 1. min:175m Run 2. min:3 Ring Muscle Ups 3. min:2 Legless Rope Climbs 15-foot, 1. min:1 Front Squats 90% of 1RM 2. min:15 V-Ups, 1. min:2 Burpee Muscle Ups 2. min:20 Air Squats 3. min:4 Back Squats 225 lbs 4. min:7 Squat Cleans 115 lbs 5. min:14 Overhead Lunges 115 lbs, 1. min:11 Front Rack Lunges 135 lbs 2. min:5 Clusters 135 lbs 3. min:4 Bar Muscle Ups 4. min:3 Bear Complex 135 lbs 5. min:12 Med-ball Squat Cleans 20 lbs, 1. min:12 Hang Power Cleans 75 lbs 2. min:13 Back Squats 95 lbs, 1. min:16 cal Row 2. min:7 Box Jump Overs 40″ 3. min:15 cal Assault Bike 4. min:4 Deficit HSPUs 8″ 5. min:5 Power Snatches 70% of 1RM, 1. min:4 Bar Muscle Ups 2. min:3 Shoulder Presses 80% of 1RM, 1. min:7 Burpee Pull Ups 2. min:16 Box Jumps 20″ 3. min:12 Med-ball Squat Cleans 20 lbs 4. min:Rest, 1. min:3 Overhead Squats 80% of 1RM 2. min:16 Box Jumps 24″, 1. min:15 V-Ups 2. min:7 Burpee Pull Ups 3. min:15 cal Assault Bike 4. min:14 Dumbbell Snatches 50 lbs 5. min:Rest, 1. min:50 Double Unders 2. min:5 Power Cleans 185 lbs 3. min:5 Hang Power Cleans 205 lbs, 1. min:8 Burpee Box Jump Over 24″ 2. min:2 Legless Rope Climbs 15-foot, 1. min:15 Pull Ups 2. min:9 Power Cleans 135 lbs 3. min:12 Ring Dips 4. min:9 Front Rack Lunges 155 lbs 5. min:14 Dumbbell Snatches 50 lbs, 1. min:16 Hand Release Push Ups 2. min:2 Burpee Muscle Ups 3. min:3 Hang Power Snatches 80% of 1RM 4. min:7 Box Jumps 40″ 5. min:Rest, 1. min:4 Squat Snatches 135 lbs 2. min:2 Legless Rope Climbs 15-foot 3. min:25m Walking Lunges, 1. min:15 cal Assault Bike 2. min:18 Pistol Squats, 1. min:18 Pistol Squats 2. min:11 Chest-to-Bar Pull Ups 3. min:13 Toes to Bars, 1. min:13 Target Burpees 2. min:4 Wall Climbs 3. min:15 Pull Ups, 1. min:15 Burpees 2. min:3 Deadlifts 80% of 1RM 3. min:11 Chest-to-Bar Pull Ups 4. min:4 Wall Climbs 5. min:12 Med-ball Squat Cleans 20 lbs, 1. min:11 Chest-to-Bar Pull Ups 2. min:15 cal Assault Bike, 1. min:15 Burpees Over Bar 2. min:3 Push Presses 205 lbs 3. min:13 Power Cleans 75 lbs 4. min:16 Box Jumps 24″ 5. min:12 Med-ball Squat Cleans 20 lbs, 1. min:15 Pull Ups 2. min:6 Power Clean and Jerks 135 lbs 3. min:3 Ring Muscle Ups 4. min:7 Clean and Jerks 115 lbs 5. min:7 Box Jumps 40″, 1. min:6 Clean and Jerks 135 lbs 2. min:16 Box Jump Overs 24″ 3. min:8 Strict HSPUs, 1. min:15 Front Rack Lunges 95 lbs 2. min:13 Target Burpees 3. min:8 Strict HSPUs 4. min:12 Med-ball Squat Cleans 20 lbs 5. min:12 Hang Power Snatches 95 lbs, 1. min:14 Kettlebell Snatches 54 lbs 2. min:18 Pistol Squats 3. min:11 HSPUs 4. min:8 Squat Cleans 95 lbs, 1. min:5 Hang Power Cleans 70% of 1RM 2. min:1 Hang Squat Snatches 90% of 1RM, 1. min:16 Wall Balls 20 lbs 2. min:2 Legless Rope Climbs 15-foot 3. min:15 Burpees, 1. min:8 Strict HSPUs 2. min:15 cal Assault Bike, 1. min:6 Hang Squat Snatches 75 lbs 2. min:13 Power Cleans 75 lbs 3. min:5 Hang Power Cleans 185 lbs 4. min:3 Rope Climbs 15-foot 5. min:13 Toes to Bars, 1. min:10 Overhead Lunges 135 lbs 2. min:7 Burpee Pull Ups 3. min:16 cal Row 4. min:3 Back Squats 85% of 1RM 5. min:16 Wall Balls 20 lbs, 1. min:14 Kettlebell Snatches 54 lbs 2. min:3 Hang Power Snatches 155 lbs 3. min:3 Ring Muscle Ups 4. min:1 Bear Complex 90% of 1RM 5. min:13 Sumo Deadlift High Pulls 75 lbs, 1. min:12 Ring Dips 2. min:8 Burpee Box Jump Over 24″ 3. min:7 Clusters 95 lbs, 1. min:3 Rope Climbs 15-foot 2. min:13 Toes to Bars 3. min:11 Chest-to-Bar Pull Ups 4. min:8 Burpee Box Jumps 24″, 1. min:3 Hang Squat Clean and Jerks 155 lbs, 1. min:3 Clean and Jerks 80% of 1RM 2. min:7 Box Jumps 40″ 3. min:5 Hang Power Cleans 205 lbs, 1. min:1 Clusters 90% of 1RM 2. min:15 Burpees Over Bar 3. min:15 Pull Ups 4. min:25m Walking Lunges 5. min:Rest, 1. min:25m Walking Lunges 2. min:15 V-Ups 3. min:1 Hang Power Snatches 90% of 1RM 4. min:Rest, 1. min:8 Strict HSPUs 2. min:6 Squat Snatches 75 lbs 3. min:20 Sit Ups 4. min:3 Front Squats 225 lbs, 1. min:5 Push Presses 70% of 1RM 2. min:6 Hang Squat Clean and Jerks 75 lbs, 1. min:16 cal Row 2. min:11 Chest-to-Bar Pull Ups, 1. min:18 Push Presses 75 lbs 2. min:18 Pistol Squats, 1. min:13 Target Burpees 2. min:6 Front Squats 185 lbs 3. min:6 Front Rack Lunges 70% of 1RM, 1. min:25m Walking Lunges 2. min:16 cal Row, 1. min:20 Sit Ups 2. min:7 Burpee Pull Ups 3. min:11 Front Rack Lunges 135 lbs 4. min:Rest, 1. min:18 Pistol Squats 2. min:8 Strict Pull Ups 3. min:10 Power Clean and Jerks 75 lbs 4. min:8 Overhead Lunges 155 lbs, 1. min:5 Hang Power Cleans 70% of 1RM 2. min:8 Burpee Box Jumps 24″ 3. min:12 Push Jerks 135 lbs 4. min:Rest, 1. min:9 Push Presses 135 lbs 2. min:16 Box Jumps 20″ 3. min:8 Sumo Deadlift High Pulls 135 lbs, 1. min:13 Toes to Bars 2. min:3 Hang Power Clean and Jerks 80% of 1RM 3. min:10 Wall Balls 30 lbs 4. min:16 cal Row, 1. min:15 Pull Ups 2. min:1 Hang Squat Cleans 90% of 1RM 3. min:1 Overhead Squats 90% of 1RM 4. min:9 Kettlebell Snatches 72 lbs 5. min:15 cal Assault Bike, 1. min:9 Hang Power Clean and Jerks 95 lbs 2. min:12 Ring Dips 3. min:15 Pull Ups 4. min:Rest, 1. min:5 Hang Power Cleans 205 lbs 2. min:16 Box Jumps 20″ 3. min:6 Deadlifts 265 lbs 4. min:14 Overhead Lunges 115 lbs 5. min:13 Sumo Deadlift High Pulls 75 lbs, 1. min:4 Wall Climbs 2. min:21 Box Jump Overs 20″, 1. min:2 Burpee Muscle Ups 2. min:20 Air Squats 3. min:200m Row 4. min:7 Box Jumps 40″ 5. min:2 Front Rack Lunges 90% of 1RM, 1. min:3 Rope Climbs 15-foot 2. min:8 Strict Pull Ups 3. min:10 Deadlifts 225 lbs 4. min:Rest, 1. min:4 Bar Muscle Ups 2. min:13 Bar Facing Burpees, 1. min:4 Bar Muscle Ups 2. min:16 Wall Balls 20 lbs 3. min:4 Deficit HSPUs 8″ 4. min:Rest, 1. min:4 Power Snatches 155 lbs 2. min:11 Chest-to-Bar Pull Ups 3. min:8 Sumo Deadlift High Pulls 135 lbs, 1. min:13 Target Burpees 2. min:13 Box Jump Overs 30″ 3. min:5 Bear Complex 95 lbs 4. min:Rest, 1. min:2 Clusters 80% of 1RM 2. min:3 Rope Climbs 15-foot, 1. min:1 Power Clean and Jerks 90% of 1RM 2. min:12 Med-ball Squat Cleans 20 lbs 3. min:3 Hang Squat Cleans 80% of 1RM 4. min:3 Hang Squat Clean and Jerks 155 lbs 5. min:9 Hang Power Cleans 135 lbs, 1. min:5 Push Presses 70% of 1RM 2. min:3 Hang Squat Clean and Jerks 155 lbs 3. min:3 Power Clean and Jerks 80% of 1RM 4. min:16 Hand Release Push Ups, 1. min:12 Ring Dips 2. min:4 Wall Climbs 3. min:13 Box Jumps 30″, 1. min:16 Wall Balls 20 lbs 2. min:15 Front Rack Lunges 95 lbs 3. min:12 Med-ball Squat Cleans 20 lbs 4. min:9 Hang Power Snatches 115 lbs 5. min:20 Air Squats, 1. min:5 Squat Snatches 70% of 1RM 2. min:3 Power Clean and Jerks 205 lbs 3. min:2 Hang Squat Clean and Jerks 205 lbs, 1. min:5 Power Cleans 70% of 1RM 2. min:3 Shoulder Presses 155 lbs 3. min:13 Target Burpees 4. min:12 Ring Dips 5. min:Rest, 1. min:3 Squat Cleans 80% of 1RM 2. min:4 Hang Squat Snatches 135 lbs 3. min:4 Power Clean and Jerks 155 lbs 4. min:200m Row 5. min:Rest, 1. min:15 Pull Ups 2. min:16 Box Jump Overs 24″, 1. min:2 Clusters 80% of 1RM 2. min:10 Overhead Lunges 135 lbs 3. min:8 Strict HSPUs 4. min:3 Hang Power Snatches 80% of 1RM, 1. min:14 Kettlebell Snatches 54 lbs 2. min:13 Toes to Bars 3. min:13 Bar Facing Burpees 4. min:13 Power Cleans 75 lbs, 1. min:5 Power Cleans 70% of 1RM 2. min:25m Walking Lunges 3. min:8 Burpee Box Jumps 24″ 4. min:4 Hang Squat Snatches 135 lbs, 1. min:200m Row 2. min:15 cal Assault Bike 3. min:6 Hang Squat Snatches 115 lbs 4. min:20 Air Squats, 1. min:9 Kettlebell Snatches 72 lbs 2. min:13 Bar Facing Burpees, 1. min:3 Ring Muscle Ups 2. min:3 Rope Climbs 15-foot 3. min:20 Air Squats 4. min:13 Bar Facing Burpees, 1. min:175m Run 2. min:5 Squat Snatches 115 lbs 3. min:18 Pistol Squats, 1. min:8 Burpee Box Jumps 24″ 2. min:20 Air Squats 3. min:50 Double Unders 4. min:175m Run 5. min:15 cal Assault Bike, 1. min:14 Kettlebell Snatches 54 lbs 2. min:20 Sit Ups 3. min:8 Burpee Box Jump Over 24″ 4. min:8 Hang Power Cleans 155 lbs 5. min:Rest, 1. min:20 Air Squats 2. min:15 Front Rack Lunges 115 lbs 3. min:16 Kettlebell Swings 54 lbs, 1. min:15 Burpees 2. min:8 Strict HSPUs 3. min:3 Hang Power Snatches 80% of 1RM, 1. min:6 Hang Squat Snatches 95 lbs 2. min:25m Walking Lunges 3. min:3 Hang Squat Cleans 205 lbs 4. min:16 cal Row 5. min:20 Air Squats, 1. min:14 Overhead Lunges 95 lbs 2. min:15 Burpees Over Bar, 1. min:10 Wall Balls 30 lbs 2. min:15 cal Assault Bike 3. min:3 Bear Complex 135 lbs, 1. min:9 Hang Power Cleans 135 lbs 2. min:1 Power Snatches 90% of 1RM 3. min:13 Target Burpees 4. min:8 Strict Pull Ups 5. min:12 Ring Dips, 1. min:15 cal Assault Bike 2. min:5 Overhead Squats 155 lbs, 1. min:12 Ring Dips 2. min:5 Bear Complex 95 lbs 3. min:11 Chest-to-Bar Pull Ups 4. min:Rest, 1. min:11 Back Squats 115 lbs 2. min:7 Burpee Pull Ups 3. min:3 Push Presses 80% of 1RM 4. min:8 Sumo Deadlift High Pulls 135 lbs 5. min:6 Hang Power Snatches 135 lbs, 1. min:7 Burpee Pull Ups 2. min:12 Ring Dips 3. min:12 Overhead Squats 75 lbs 4. min:2 Legless Rope Climbs 15-foot 5. min:4 Wall Climbs, 1. min:4 Shoulder Presses 135 lbs 2. min:16 cal Row 3. min:7 Squat Cleans 115 lbs 4. min:13 Bar Facing Burpees 5. min:3 Ring Muscle Ups, 1. min:15 cal Assault Bike 2. min:200m Row 3. min:6 Deficit HSPUs 4″, 1. min:15 V-Ups 2. min:8 Strict Pull Ups 3. min:3 Power Snatches 80% of 1RM 4. min:8 Burpee Box Jump Over 24″ 5. min:5 Push Presses 155 lbs, 1. min:6 Hang Power Snatches 135 lbs 2. min:5 Bear Complex 95 lbs 3. min:2 Squat Snatches 205 lbs 4. min:4 Push Jerks 225 lbs, 1. min:2 Burpee Muscle Ups 2. min:16 Box Jumps 24″, 1. min:10 Overhead Lunges 135 lbs 2. min:13 Target Burpees 3. min:16 cal Row 4. min:Rest, 1. min:5 Hang Squat Cleans 70% of 1RM 2. min:15 Burpees Over Bar 3. min:11 HSPUs 4. min:1 Push Jerks 90% of 1RM 5. min:15 V-Ups, 1. min:3 Hang Squat Cleans 80% of 1RM 2. min:15 Burpees Over Bar, 1. min:25m Walking Lunges 2. min:13 Box Jumps 30″ 3. min:15 Pull Ups 4. min:Rest, 1. min:2 Legless Rope Climbs 15-foot 2. min:18 Pistol Squats 3. min:7 Burpee Pull Ups 4. min:4 Bar Muscle Ups 5. min:5 Squat Cleans 70% of 1RM, 1. min:175m Run 2. min:4 Power Clean and Jerks 155 lbs, 1. min:8 Burpee Box Jump Over 24″ 2. min:6 Overhead Lunges 70% of 1RM 3. min:20 Sit Ups 4. min:5 Overhead Squats 155 lbs, 1. min:15 Burpees 2. min:6 Power Clean and Jerks 115 lbs 3. min:4 Power Snatches 155 lbs, 1. min:20 Sit Ups 2. min:4 Hang Squat Snatches 135 lbs 3. min:10 Wall Balls 30 lbs, 1. min:4 Wall Climbs 2. min:15 V-Ups 3. min:175m Run, 1. min:14 Dumbbell Snatches 50 lbs 2. min:6 Clean and Jerks 135 lbs 3. min:12 Hang Power Cleans 75 lbs 4. min:15 Pull Ups, 1. min:8 Burpee Box Jumps 24″ 2. min:4 Sumo Deadlift High Pulls 155 lbs, 1. min:5 Push Presses 70% of 1RM 2. min:10 Hang Squat Cleans 75 lbs 3. min:12 Deadlifts 205 lbs 4. min:7 Burpee Pull Ups, 1. min:13 Bar Facing Burpees 2. min:1 Push Presses 90% of 1RM 3. min:8 Strict Pull Ups, 1. min:8 Burpee Box Jump Over 24″ 2. min:4 Push Presses 185 lbs, 1. min:1 Power Snatches 90% of 1RM 2. min:11 Chest-to-Bar Pull Ups 3. min:15 cal Assault Bike 4. min:4 Bar Muscle Ups 5. min:4 Wall Climbs, 1. min:11 Chest-to-Bar Pull Ups 2. min:8 Squat Cleans 95 lbs, 1. min:15 Burpees 2. min:6 Front Rack Lunges 70% of 1RM, 1. min:18 Pistol Squats 2. min:14 Overhead Lunges 95 lbs 3. min:1 Hang Power Snatches 90% of 1RM 4. min:8 Hang Squat Cleans 115 lbs 5. min:4 Bear Complex 115 lbs, 1. min:10 Wall Balls 30 lbs 2. min:2 Burpee Muscle Ups 3. min:1 Hang Squat Clean and Jerks 90% of 1RM 4. min:5 Hang Power Clean and Jerks 155 lbs 5. min:13 Toes to Bars, 1. min:5 Front Squats 70% of 1RM 2. min:4 Power Snatches 155 lbs 3. min:9 Kettlebell Snatches 72 lbs 4. min:4 Wall Climbs, 1. min:6 Deficit HSPUs 4″ 2. min:10 Hang Squat Cleans 75 lbs 3. min:6 Squat Snatches 75 lbs 4. min:13 Target Burpees, 1. min:1 Hang Power Cleans 90% of 1RM 2. min:4 Deficit HSPUs 8″, 1. min:8 Strict HSPUs 2. min:12 Sumo Deadlift High Pulls 95 lbs, 1. min:15 cal Assault Bike 2. min:20 Air Squats 3. min:15 V-Ups 4. min:Rest, 1. min:5 Bear Complex 95 lbs 2. min:3 Rope Climbs 15-foot 3. min:6 Squat Snatches 95 lbs 4. min:3 Hang Squat Clean and Jerks 155 lbs 5. min:10 Wall Balls 30 lbs, 1. min:6 Shoulder Presses 115 lbs 2. min:12 Med-ball Squat Cleans 20 lbs 3. min:16 Wall Balls 20 lbs 4. min:11 Back Squats 115 lbs, 1. min:20 Sit Ups 2. min:175m Run 3. min:12 Med-ball Squat Cleans 20 lbs 4. min:15 Front Rack Lunges 115 lbs 5. min:Rest, 1. min:1 Overhead Squats 90% of 1RM 2. min:7 Power Snatches 115 lbs 3. min:8 Burpee Box Jump Over 24″ 4. min:4 Squat Cleans 155 lbs 5. min:4 Hang Squat Clean and Jerks 135 lbs, 1. min:8 Overhead Squats 135 lbs 2. min:175m Run 3. min:3 Rope Climbs 15-foot 4. min:200m Row 5. min:Rest, 1. min:8 Burpee Box Jumps 24″ 2. min:14 Kettlebell Snatches 54 lbs 3. min:10 Hang Squat Cleans 95 lbs, emom,

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