AMRAP in 6:
Row 10 cal,
6 Burpees over the rower,
12 KB Swings
Rest 3 minutes
AMRAP in 6:
6 Pull-ups,
20 Double-unders,
12 Wall-balls
Rest 3 minutes
AMRAP in 6:
1 Parking lot shuttle (200m),
10 Slam-ball
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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