Mid week is time to push that engine hard again. Pay careful attention to your positions in the EMOM then try and pace yourself steadily from 1 through 5 of the 3 minute cycles.


5 Rounds

:30 secs MR HSPU

:30 secs rest

:30 s MR Double Under

:30 s rest


” Dirty Chief  ”

5 x 3 minute rounds

3 Deadlift (120/85)

6 Handstand Push Up

9 Cal Row

Rest 1 minute

*start each new cycle where you finish the previous one.