Warm up
5 min Assault bike 20 mph
5 min Assault bike 22 mph
5 min Assault bike 10 cal emom
5 min 12 burpees emom
A) every :90 for 10 rounds
1 snatch. Start at 135/85. Build to heaviest but no misses. 1 miss is okay, but if you miss twice your a little to overzealous.
B) every :90 for 10 rounds
2 push press
C) “Satan’s Whiskers”
3 RFT:
10 C2B Pull ups
10 Front Squats, 165/110 – no rack
10 Burpees
D) class
E) 50 hip ext with barbell(45/35)
F) 10 min emom
60 yard sprint (30 yards each way)