Warm-up:
Move Steady Through
Row 500m or Run 400m
30 Goblet Squats
Row 500m or Run 400m
Strength:
Rx
EOMOM for 16 Minutes
Full Snatch + Hang Snatch
As Heavy As Possible
Lite
EOMOM for 16 Minutes
4 DB Snatches + Hang Snatch
As Heavy As Possible
Met-Con:
RX
For Time:
15 Shoulder to Overhead 165/115lbs
15 Bar Facing Burpees
30/20 Calorie Row or Bike
10 Shoulder to Overhead
10 Bar Facing Burpees
20/15 Calorie Row or Bike
5 Shoulder to Overhead
5 Bar Facing Burpees
10 Calorie Row or Bike
Lite
15 Shoulder to Overhead (use DB)
15 Burpees
30/20 Calorie Row or Bike
10 Shoulder to Overhead
10 Burpees
20/15 Calorie Row or Bike
5 Shoulder to Overhead
5 Burpees
10 Calorie Row or Bike
Side Work:
5 Rounds
AMRAP 2:00
Row 400/300m
Max Muscle Ups in remaining time
Rest :60
