Warm UpRun 5 min
Mobilize for 5 min
15 unbroken toes to bar+10 GHR+2 min assault bike recovery x 3
A)(if you can’t run; row. 500m, 1000m, 2000m are equivalents)
Run 400m 20 KB Snatches Right Arm 53/35
Run 400m 20 KB Snatches Left arm
Run 800 m 25 OHS 95/65
Run 800 m 25 Front Squats 95/65
Run 1 mile 30 bench press 135/95
Run 1 mile 30 bench press 135/95
B) 10 min EMOM 5-8 Strict hollow body Chinups