A) 6-8 Floor Seated Dual DB/KB press @21X2
into :10 Top of Pull Up Hold + 2-4 Strict PU
rest 1:30-2:00 x 3 sets
B) (6-8)(8-10) Hollow Banded Pull down, 3sec on way up
into 15-30ft HSW (3-4 wall walks)
rest 2:00 x 3-4 sets
C) 2min AMRAP
burpee + MU/ BarMU (burpee+PU)
rest 2:00
6min AMRAP – 1.1.1.1, 2.2.2.2, etc….
R single arm KB clean (53/35)
L single arm KB clean (53/35)
R single arm KB snatch
L single arm KB snatch
**3 strict T2B / K2E after every round**
D) Accessory (Optional)
1:00 Weighted plank
20 weighted glute bridge (jane fondas)
rest as needed x 4 sets
E) Armor (optional)
200m run
:30 hollow hold
rest 1:00 x 6 sets
**aiming for consistency in pacing throughout rounds