Warm Up 95 (No Measure)
3 RNFT:
5 Burpee
5 Box Jump
5 Single Leg Box Step Down (/side)
5 Pull Up
+
6 Jefferson Curls
12 Shoulder Extension w/ PVC
Metcon (2 Rounds for reps)
EMOM 12 min
1 – Max Ring Rows (feet on box)
2 – Max Ring Dips (mod feet on box)
3 – Rest
Metcon (10 Rounds for reps)
10 x 1 min AMRAP
10 Burpees
Max Rep Power Snatches @ 155/105
rest 2 min between rounds
Scale 1:
115/75
Scale 2:
75/55
Metcon (No Measure)
3 Rnds:
6 Dragonflies
20 Hip Extensions