General Warm up
then,
10min Amrap
10 Reverse Lunges 95/65
10 Cal Row
Then…,
Snatch Warm-up
Then…,
EMOM x 5 Min
5 Hang Pwr Snatch, 135/95#
Then…,
15 Min Cap. Push Hard….Finish!!
3 Rounds For Time Of:
400m Run
40 V-up Sit-ups
12 Deadlifts, 225/155#
Then,
Gymnastic WOD (NFT)
10 Muscle Ups (Ring or Bar)
20 HSPU (10 Deficit Strict/10 Higher Deficit Kip) or HS walk 20m
20 Shoot Throughs (One/One)
10 Muscle Ups (Ring or Bar)