Every 3:00 For 18:001- Squat Snatch2- OHSstart moderate and progress every set to heaviest set of complex12:00 AMRAP6-Squat Snatch (65#/95#)(75#/116#)12-T2B14/18-Cal Row5:00 – Flow Stretching
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4 rounds10 DB push press (25/35)20 single DB OH lunge right arm (alternate feet)30 DU10 DB push press20 single DB OH lunge left arm (alternate feet)30 DU-rest 1:00 between rounds-Finisher3 sets, not for time20/20 single leg glute bridges
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10:00 EMOTMMin 1 – HS walk or HS Hold PracticeMin 2 – 100 M Run at 50%6 Rounds3 :00 AMRAP w/1:00 Rest between Rounds5 – HSPU10 – Ball Slams50 Meter Run
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For Time40/50 – Cal Row50 – Double Unders50 – Box Jump Overs50 – Alt DB Snatches (25#/35#)(35#/50#)50 – Double Unders50- Burpees to target50 – Double UndersFinisherBeach Body Abs3 Rounds30 Sec 2 point plank...
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For Time40/50 – Cal Row50 – Double Unders50 – Box Jumps50 – Alt DB Snatches (25#/35#)(35#/50#)50 – Double Unders50- Burpees to target50 – Double UndersFinisher3 Rounds30 Sec 2 point plank L/R30 Sec 2 Point...
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WO – Teams of 2For Time150 – Wallballs (14#/20#)150 – KB swings (35#/53#)(53#/70#)1 Mile RunP1 – Works while P2 rest.Split Work as neededRun – Partners Alt every 200 MeterCool Down5:00 – Molbillity Strecth
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