E 5 mins for 30 mins (x6)
A)
12/15 cal Row
15 DB Snatches (15/22.5 kg)
10 PU
15 DB Snatches
B)
200m Run
15 Wall Balls (14/20 lbs)
10 HSPUs
15 Wall Balls
-> Finish Sub 2.30 mins
-> Alternate Rounds (3 each)
2,3 km run
400 m Farmers Carry (2x16/24kg)
80 abmat sit ups
80 wb (20/14 lbs)
80 KBS
2,3 km run
3 sets
6-10 frontfoot elevated ATG splitsquats with 3s pause in Bottom position (hip flexor Focus of rear leg)
Rest 60s seconds after each leg
3 sets
3-5 Skin the cat with 3s hold in shoulder stretch or 30-45s feet supported german hang with shoulder rotation
Into
10-15 Banded shoulder dislocates (orange/red)
Rest 45s
Amrap9
3 Burpees over DB (+3 reps each round)
3 Gobletsquats (30/20) (+3 reps each round)
30 Doubleunders