A. Power Snatch + Hang Snatch + Overhead Squat, 5-7 sets
B. 12min AMRAP*
7 DB Thrusters
9 Box Jumps
Perform in teams of two, alternating rounds.
A. 5min Turkish Get-ups w/windmill (use as shoulder warm-up
B. 15min Muscle-up Practice
(EMOM, Ring thing, Pull-up/dip progression w/transition practice)
C. EMOM for 15min
1st min - Handstand hold 15-45s
2nd min - Hanging L-sit 10-30s
3rd min - DB Walking...
A1. Front Squat @31X1, 5-7 reps, rest 1:30
A2. Ring Row (supine), @30X2, AMRAP (-1), rest 1:30
x 4 sets
B. In teams of two
4 rounds each of:
One person is rowing while the other is running. When the person comes back from the run switch...