Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then:
2 Rounds of:
10 Air Squats
10 Scap Pull Ups
10 Scap Push Ups
10 KB Swings
10 KB Snatch
Metcon (AMRAP – Rounds and Reps)
AMRAP 16 Min:
40 DB Snatch @ 50/35 lbs
30 Burpee Facing DB
40 Pistols, Alternating
10 Bar Muscle Ups
Variation 1:
30 @ 40/30
20
30 Modified Pistols
20 Pull Ups
Variation 2:
30
15
30 Air Squats
15 Ring Row
Metcon (No Measure)
3 RNFT:
10 W, T, Y’s
One Leg RDL Reach to High Knee (Both L/R arm and leg) to 3 positions