1.) 10 minute EMOM
5 Push Press 115/85lb
5 Toes to Bar
2.) Toes in the Sand
14 minute AMRAP
10 cal Row
25 Power Snatch 75/55lb
10 Bar Facing Burpees
*3.) 5 rounds of complex, add load each round
1 Power Clean
5 Front Squats
1 Split Jerk
note: rest no more that 2-3 minutes between sets
*4.) 20’s
20 minute Row
20 minute Assault Bike
20 minute run
note: concentrate on position work. keep those hips back on the row, work on standing and sitting on the bike and on the run for the sake of all that’s good stay off your balls
*5.) 3 rounds
10 Bent Over Row
10 Weighted GH Raise
10 Reverse Hyper
note: bent over row is with a barbell choose one weight that is light enough to get 10 unbroken but heavy enough that you can’t get 11:)