“Competitive excellence has nothing to do with what place you’re in and everything to do with you best effort.”
Primer: EMOM x 9
Min 1: Bike
Min 2: Overhead Squats
Min 3: 1 Round of Cindy
Min 4: Bike
Min 5: Hang Squat Cleans
Min 6: 1 Round of Cindy
Min 7: Bike
Min 8: Shoulder to Overhead
Min 9: 1 Round of Cindy
Conditioning: “Sleep Walker” Teams of 3
Minutes 0-7
100/70 Cal Bike
Max Overhead Squats @ 95/65
Minutes 10-16
75/50 Cal Bike
Max Hang Squat Cleans @ 115/75
Minutes 19-24
50/35 Cal Bike
Max Shoulder to Overhead @ 135/95
Minutes 27-32
30/20 Cal Bike
Max Syncro Bar Facing Burpees
Bonus:
A. Building to a Heavy OHS
B. 3 Round: 10 Single KB Box Step Ups (each leg) | 200M KB Farmers Carry | 30 Weighted GHDSU – 2 Minute rest
C. 3 Rounds – 500M Row | 25 Push Ups