1 min Assault Bike or Row
Then complete 2 sets of:
8 Wall Slides
8 Prone Snow Angels
Then for 6 mins cycle through:
8/side Alternating DB Hang Snatch
8/side OH DB Reverse Lunges
8 Hip Snatch Pulls
5 Snatch Pulls + 5 Squat Snatches
Mins 1-4: 3 Squat Snatches at 75% of 1RM
Mins 5-8: 2 Squat Snatches at 80% of 1RM
Mins 9-12: 1 Squat Snatch at 85% of 1RM
21-15-9 Front Squats (115/80)
9-7-5 Bar MUs / C2B Pull Ups or Pull Ups
In the time remaining Max Cal Assault Bike or Row
9-15-21 Front Squats (115/80)
9-15-21 C2B Pull Ups / Pull Ups / Ring Rows
In the time remaining Max Burpees over Bar (lateral)
Complete 2-3 sets of:
10 sec Hollow Hold + 10 sec Hollow Rock
10 V-Ups + 5/side Alternating Single Leg V-Ups
AMRAP x 10 mins:
1 Rope Climb / 2-3 Bar MUs / 6 C2B Pull Ups or Pull Ups / 10 Ring Rows
4 Strict Deficit HSPUs / Strict HSPUs / Kipping HSPUs / Pike HSPUs
25 DUs / 25 Singles