Monday 3/4

Fitness

20 minute EMOM

minute 1-30 second bike

minute 2-30 second row

minute 3-30 second burpees

minute 4-30 second rest

WOD

"Thor"

20-16-12-8-4

Alternating Dumbbell snatch (35/25)

Goblet squat (35/25)

*40 single unders after each set

Performance

20 minute EMOM

minute 1-10/8 calorie bike

minute 2-10/8 calorie row

minute 3-10/8 burpees

minute 4-Rest

WOD

"Thor"

20-16-12-8-4

Alternating Dumbbell snatch (50/35)

Dumbbell overhead squats (50/30)

*40 double unders after each set

Competition

20 minute EMOM

minute 1-15/12 calorie bike

minute 2-15/12 calorie row

minute 3-15 burpees to 6"

minute 4-60 double unders

WOD

"Thor"

10-8-6-4-2

Alternating Dumbbell snatch (70/50)

Dumbbell overhead squats (70/50)

Strict handstand pushups