Part 1:
Alt EMOM x12min
6 step ups ea with 125lb on 20" box (don't push off of ground)
5 Behind the neck shoulder to overhead 185lb
Complete
Video: http://youtu.be/uLL6Kf2rf1o
+ Rest 4 minutes
Alt EMOM x12min
9 Strict Pull Ups
12 ghd situps
Complete
Video: http://youtu.be/25IkW4VfX_M
+ Rest 4 minutes
Alt EMOM x12min
10 power snatch 95lb
40 dus
Complete
Video: http://youtu.be/VVQqQaY0EY0
+ Rest 8 Minutes
Alt EMOM x12
8 sorrenson hold barbell row 75lbs
12 24" BJ with step down
Complete
Video: http://youtu.be/yn-aDD4_c_E
Part 2:
A1- Squat @ 42x1- 3,3,2,2; 90s rest 305, 315, 330, 340
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