Amrap8
50 Airsquats
40 KB Snatches (24/16)(Alternate arms every 10 reps)
30 Pushups
rest 2 min
Amrap8
Row for max Distance
rest 2 min
Amrap4
50 Airsquats
40 KB Snatches (24/16)(Alternate arms every 10 reps)
30 Pushups
rest 2 min
Amrap4
Row for max Distance
4 sets of:
6 Floor Press (2s pause at bottom) @RPE 7,5
6-10 single arm Ring Rows
rest 90-120s
3 Giant Sets of:
4-8 (wtd.) Chin Ups (Tempo 31X1) (scale to 1-3 negative reps with 5-10s ecc. / Feet supported)
6-8 seated Filly Press / side
6-8 Barbell Roll Outs
rest 60s