Greg Mountain

A. EMOM 20 Odd 5 bench press Even 5 deadlift B. 12 min emom 3 rounds 1 min situp 1 min hollow rock 1 min plank 1 min rest

4 rounds 500m row 400m run 3 rope climbs

A. front squat 10 sets of 3 , build every 2 sets. OT2m B. amrap 7 ( 10 round cap ) 3 front squat from the ground 135 / 95 3 burpees over the bar

” Beat the old man” amrap 16 5 ring muscle ups 19 wall balls 14 / 20 41 double unders

for time 100m farmer carry 10 Push up to 10 renegade row DB 250m medball run 25 medball situps 400m run 40 airsquats 500m run 40 air squats 400m run 25 medball situps 250m medball run 10 push up to renegade row 100m farmer carry

a. strict press 5 x 2 b. split jerk 5 x 3 c amrap 12 10 db snatch 24 dubs 10 toes to bar 24 dubs

10 rounds 3 power clean 155 / 105 6 box jump 30 / 24 100m run

back squat 10 sets of 3 build every 2 rounds 8 min amrap 8 russian kbs 8 burpees

amrap 17 5 push press 5 pull up 5 cal add 2 reps each round

A. front squat 3 x ( 5 – 3 – 1 ) B. amrap 14 max cals on a machine – rotate every minute with a partner partners rotate 50ft away