4 sets of 5min on/3min off:
A) AMRAP of:
20/15 cal row
10 alt. single arm DB Hang Cluster (22,5/15kg)
B) AMRAP of:
2-4-6-8...
Target Burpees (6")
Pull Ups
Russ. KBS (32/24kg)
4 sets of:
3 Med Ball Slams
1 CMJ
Rest ~30sec
3 Sotts Press
3 OHS (3sec pause in bottom)
3 Drop Snatches
Rest ~30sec
EMOM 10:
P. Snatch (2sec pause in catch) + Snatch
- start with first weight after empty Bar and work up in weight -
Then 3x30sec AMRAP of P. Snatches @~85% (DNG)
Rest 90sec
3 sets of:
25 ext. Rot. focused Face Pulls
20m single arm OH carry/side
10sec RKC Plank