Complete for load:
Front squat
5-5-5-5-5-5
Complete 5 rounds, each for time:
750/600m row or 2/1.5km bike
Rest 3 minutes between rounds
Score is slowest round
I.
On an 8 minute clock:
Build to a heavy hang power snatch
II.
Complete 10 rounds for time:
4 deadlifts (115/75#)
3 hang power snatch
2 overhead squats
AMRAP 10:
2-4-6-8...etc.
Box jump overs (24/20")
Alternating DB lunges (2x50/35#)
Complete 5 rounds for time:
8 handstand push-ups
10 Push jerks (135/95#)
400m run
Complete for time:
15 ring muscle ups
12 Turkish get ups (50/35#)
50 alternating DB snatches (50/35#)
