alyson

Back Squat 3×5 @75% 3×2 @85% 2 Sets 40 Wall Balls 20/14 40/30 Cal Bike Rest 2:00 Between

Rowing and Accesory DB Seated Z-Press 5×10 Paired With Candle Stick Toe Touch 5×20 Row Intervals Row 1000m @2k Pace Rest 3:00 Row 2000m Easy…

Deadlift 4×8 @60% For Time 800m Run 60 Sit Ups 40 Pull Ups 20 Burpees

32 Minute EMOM 12/8 Cal Bike 10 DB STOH 35/20 12/8 Cal Row 10 Box Jumps 24/20 (all movements should be done in :40 or…

Snatch Complex 5 Sets 1 Power Snatch + 1 OHS + 1 Hang Squat Snatch (70% of snatch max) 4 Rounds For Time 5 Snatch…

Upper Body Strength 3×7 @70% 3×3 @80% For Time 180 Double Unders 30 STOH 115/75 30 HSPU

Back Squat 3×7 @70% 3×3 @80% 12 Minute AMRAP 21 Wall Balls 15 Burpees 9/7 Cal Assault Bike Rest 1:30 Between Rounds

Deadlift 4×10 @55% 2 Rounds For Time Run 800m 25 OHS 95/65 25 C2B