1.) 15 minute AMRAP
10 Tri-pod to Headstand
11 Back Extension
12 Wall Squat
2.) Bleat
10 rounds
4 Pistol Squats
7 Pull-ups
16’ Handstand Walk
Note: one around the world on a box or one wallwalk to scale walk
3.) 3 rounds
7 Bent Over Barbell Row, Heavy
7 Box Squat to Parallel, moderate heavy
4.) 3 x 15 Reverse Hyper
Session 2:
– 5-4-3-2-1
Snatch 135/95lb
Rope Climb
– EMOM for 7 minutes complete Snatch Complex of:
High Hang Snatch->Hang Snatch->Snatch from floor @ 60%
– 50 cal Assault Bike
15 Box Overs 24/20”
30 cal Assault Bike
15 Box Overs 24/20”
10 cal Assault Bike
