A. Hang Squat Clean
Every 2:30 for 5 sets perform 3 reps
For Time:
750m Row
40 Wall Balls 20/14
30 HR Push Ups
20 Cal Bike
10 2 DB GTOH 50/35
MFit
Warmup: 2 rds
Thread the needle x5e
GB x10
Floor press x10e
Banded bicep curl x10
SA Banded press x10e
Scap pushup into HR pushup x5e
4 Rounds:
A1. DB incline bench x8-10
rest 0:30-1 min
A2. 2 DB bent over row inverted grip x6-8e
rest 1 min
3 rounds:
B1. SA KB Bottom up carry 50ft e
rest 0:30
B2. Weighted high plank 0:40-1 min
rest 1 min
Conditioning:
4 RFT
10 Burpees to target
Double KB Farmers carry 100 ft (50 ft lane)
12 Alt DB snatch