A.
Dynamic Stretches
B.
9 Minute Clock
Every 3 minutes:
30 Goblet Step Ups (55/75 RX)
C.
For Time
35 D-bell Hang Power Snatch - Left (55/75 RX)
50 D-bell Push Up - Left
35 D-bell Hang Power Snatch - Right
50 D-bell Push Up - Right
D.
"Tabata"
4 Minute Clock
20 seconds on: Hollow Ups
10 seconds off
E.
Static Stretches
A. Dynamic Stretches B. “Who Run It” (Teams of 6) (For time) 27-21-15-9-9-15-21-27 Synchronized deadlifts (2 people) Synchronized bar facing burpees (2 people) (3) synchronized shuttle runs (50’) (2 p
A. Dynamic Stretches B. (4 rounds) 8 goblet squats 12 banded pull apart C. (10 rounds for time) 3 strict deficit handstand push up 5.5/3.5” 6 front squats 205/145lb (from rack) 9 unbroken toes to bar
A. Dynamic Stretches B. (10 minute cap) 4 sets: 2 turkish get ups (Pick load for strength) C. (20 minute clock) Minute 1: 18/12 cal row level 10 Minute 2: 16 dbell alternating snatches Minute 3: 14/10