A. 3 rounds NFT – For Quality
4-6 Elevator Bottom Up KB Press, pause at bottom, halfway up, top, halfway down, bottom, in half kneeling
:20-:30 star plank / side
:30-:45 Weighted Wall Sit
B1. SA DB Strict Press + SADB Push Press 5.5, 4.4, 3.3 Heavier as you go
per arm, @31X2 rest 1:00 x 3 sets
B2. 6-8 Dual DB/KB bent over row @2112
tough, rest 1:00 x 3 sets , 5-7, 4-6, (increase weight per set)
C. 12 min AMRAP – For quality
200m run
5 Renegade row (push up between rows)
8 Goblet Squat @21X1
:30 Handstand hold (Chest facing, box)
D. Core
:30 Side plank R
:30 side plank L
15 v-ups
rest 1:00 x 4 sets
E. Armor.
21 Power Cleans – (115/75) (95/65)
12 burpee weighted box overs
15 Power Snatches
9 burpee weighted box overs
9 Thrusters
6 Burpee weighted box overs