1.) T.L.R.
30 minute AMRAP
Starting each round with a 5-10-15 yard Shuttle Run
5 Bar Muscle Ups
10 Power Snatch 115/85lb
15 Bar Facing Burpees
20 Pull-ups
25 Dumbbell 20″ Step Ups 50/35lb (1 db)
30 GHD Sit-ups
2.) Every 3 minutes for 15 minutes 4 Overhead Squat @ 70 %
3.) 30 seconds on 30 seconds off for 20 minutes alternating movements each successive round
Flutter Kicks
Bicycle Crunches (opposite elbow touches opposite knee)
Hollow Rocks
Parallette L-Sit (hanging l-sit or hanging knee raise)
Plank
Session 2:
– 20 minute EMOM
Odd: 1 Snatch @ 80%
Even: 12/8 cal Assault Bike
– 300 Double Unders for time
– 3 rounds for time:
1000m Row
20 Chest to Bar Pull-ups
