Warm-up
1000m Row
-then-
25' Duck Walk
7 Handstand Push-ups
25′ Duck Walk
14 Single Leg KB Deadlifts (7 each side)
25′ Duck Walk
7 Handstand Push-ups
Strength
Squat Snatch 7×2 @80-90%
LITE
Every 3min. for 15min.
20 DB Walking Lunges (heavy)
15 Stationary Dips
MetCon
RX
4 Rounds For Time:
400m Run
20 Alt. DB Snatch, 55/35lbs
4 Wall Walks
(RX+ 70/55lb DB)
SCALED
4 Rounds For Time:
15 Knee to Elbows
20 Alt. DB Snatch, 45/25lbs
12 HR Push-ups
LITE
In teams of two, alternate rounds
10 Rounds For Time: (5rnds each)
15 KB Swings
10 Goblet Squats
Cool Down
Pigeon, 3min./side
Competition Side Work
5 Rounds For Time:
20/12 Assault Bike Calories
8 Bar Muscle-ups
2min. Rest
