A1) 2-4 tough CGBP, rest :30

A2) 5-7 Dips, rest :30

A3) AMRAP Strict PU

Rest 2:00 x 3 sets

  1. B) 9 Min EMOM

1- :20-:30 Amrap v up + Alligator roll R + v-up+ alligator roll L

2- :20 – :30 Pike hip taps (Sc. pike box Shoulder taps)

3- :20-:30 alternating archer row

  1. C) FOR TIME

400m Run

15 PU

15 Dual DB KB SNATCH (53/35) (35/26)

200m run

12 CTB

12 DUAL DB KB SNATCH

400m run

9 BMU/MU

9 DUAL DB KB SNATCH