A:  4 sets

8/arm alternating single arm kb/db push press

Rest :45

8/arm alternating single arm kb/db bent over row

Rest :45

B:  EMOM x 24

8 Thrusters 95/65

10/8 Cal Row

8 SDHP 95/65

10/8 Burpees

*this is meant to be aerobic in nature. Your heart rate should be elevated for a longer period of time, but not at red-line. Alternate movements each minute (6 rounds total). Your reps should never take longer than :30 each minute – if they do, scale to the number that you can complete in the :30.

NO, intervals are NOT going away



Back Squat x 6 @ 30X1

:45 Front Plank

30X1 is your tempo. 3 count down, 0 count at the bottom, X (at your pace) back up, 1 count pause at the top


B:  For Time

20 Hang Snatch 95/65

20 Push-ups (hr)

100m run

15 Hang Snatch

15 Pushup

200m run

10 Hang Snatch

10 pushups

300m run

5 Hang Snatch

5 pushups

400m run