A. 12 Minute EMOM
Min 1: 5 DB Hang Cleans + 10 Back Squats
Min 2: 5 Devil's Press
Min 3: 20 Double Unders + 6 Pullups
B. AMRAP 12 Mins
50m Farmers Walk with DB’s (heavy but unbroken)
10 Burpees
50m Farmers Walk (back to start)
10 DB Snatch (alternate arms, one DB from FW)
20 Air Squats
10 Renegade Rows (5 per arm, same weight as FW)
5 High Box Jumps
Rest as needed
C. 3 Rounds
Hanging Bicycle Kicks x15-20
Hanging Knee Raises x10-15
Alt. Jackknifes x10-12
Ab Rollout x10-12
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