Warm-up: 90sec Jump Rope/ Jumping Jacks Then 2 Rounds: 6 Pike Push ups w/ stretch 4 Inchworms :20 sec each side OH Carry 3 Wall Walks w/ 10sec pause at top
Strength 4rds 8 Weighted Banded Squats w/ 5 sec down & 5 sec Up 6 each side Weighted Cossack Squat w/ 5 sec pause
14min AMRAP 12 (6ES) Push Jerk 40 Double Unders (30 Tuck Jumps) 12 Banded Lat Pull Downs
3rds 250m Row 8 Chest to Bar Pull-Ups 12 Box Jump Overs (24/20) 1min Rest directly into... 3rds 14/10cal Bike 4 Bar Muscle Ups (Burpee Pull-Ups) 15 Box Jumps (24/20) 1min Rest
1 REP MAX BACK SQUAT WEDNESDAY Every 2min x 6 sets: 2 Hi Hang Snatch + 2 Overhead Squats 14min AMRAP 30 Double Unders 20 Wall Balls (20/14) 30 Double Unders 8 Each Side DB Hang Clean & Jerk (70/50)
3rds NFT 12 Pendlay Row, adding 15 Lateral Plate Raise 5rds For Time: 16 Alt. DB Snatch (50/35) 24 Alt. Box Step Ups (24/20) (no weight)
