9/29/26

AM Workout (0500)

A.

For time:

10 Burpees to Target (pull-up bar)

21 C2B pull-ups

10 Burpees to Target (pull-up bar)

18 C2B pull-ups

10 Burpees to Target (pull-up bar)

15 C2B pull-ups

10 Burpees to Target (pull-up bar)

12 C2B pull-ups

10 Burpees to Target (pull-up bar)

9 C2B pull-ups

10 Burpees to Target (pull-up bar)

6 C2B pull-ups

10 Burpees to Target (pull-up bar)

3 C2B pull-ups

B.

EMOM 12:

Clean and Jerk x 1 rep to a heavy single 

C.

3 Rounds:

25/20 Cal Echo Bike

10 Clean and Jerks (185/135#)

Rest 3:00 

PM Workout (TBD)

A.

Neutral Grip DB Bench

3x8

Knee Supported Tranny Rows 

3x10

B.

Seated DB Press

4x8

C.

Dips

10,10,10,Max

D.

Seated DB Curls

3x10