General Warm-up
Then…,
11 min. AMRAP:
10 Single Arm DB Hang Clean and Jerks 50/35+. (5ea. side) Rx+ Split Jerk
10/7 Cal Ski
10 Push-ups
Rest 2min
11 min. AMRAP:
10 DB Renegade Rows (L+R=1) 30/20lbs.
10 DB Thrusters 30/20lbs.
10/7 Cal Row
Rest 2min
11 min. AMRAP:
20 Ring Rows (feet elevated for advanced)
10/7 Cal Bike
20 Weighted Sit-Ups (25/15lb. Plate+)
Then..,
Complete 3 Sets NFT
15 Weighted Bench Dips.
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