Warm Up
Row 30/25 Cals
Then 2 Rounds
- Dislocate x 10
- Good Morning x 10
- OHS x 10
A. Every 90 seconds, for 9 minutes (6 Sets)
- Power Snatch x 3 TnG
B. 4 Sets
- A1: Front Squat x 3 @ 31X1 – Rest 45 seconds
- A2: HS Walk x 10m OR Nose to Wall HS Hold w/Alternating Shoulder Taps x 30-45 seconds – Rest 90 seconds
C.
In teams of 3, complete for time:
- Row 50 Cals
- Wallball x 50 (20/14lbs to 10/9′ target)
-waterfall start
GPP
A. 3 Sets
- KB Push Press x 5 + TGU x 1 – Left
- KB Push Press x 5 + TGU x 1 – Right
- Side Bridge x 30 seconds per
B. 4 Sets
- Goblet Squat x 6-8 @ 31X1 – Rest 30 seconds
- FLR x 30-45 seconds – Rest 60 seconds
C.
In teams of 3, complete for time:
- Row 50 Cals
- Wallball x 50 (20/14lbs to 10/9′ target)
-waterfall start
