Warm-up
A. 10 min run
B. Goblet squat 2×10,
C. . Plank 30s, Front, Side L, Side R, Rest X3
WOD
AMRAP in 30 minutes:
Sled drag, fwd/bkwd,
10 wallballs,
Farmers carry L/R,
10 step-down box jumps
4:00 on/2:00 off x 521 cal15 Deadlift 9 burpees over Bar
4 rounds 20 min Core circuit for quality 50 Russian twists 60s plank hold 5 Dragonfly or candlestick 16 weighted dead bugs 20 min to build to a heavy
Snatch warm-up EMOM x6 @light, building to moderate:1 snatch from above the knee1 snatch from below the knee1 snatch from the floor EMOM x6 @moderate,
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