| A1. 5-7 moderate push press , rest :30 |
| A2. MAX HS hold |
| Rest 1:00-1:30 x 3 |
| B1. :10-:20 pull up iso hold, rest :30 |
| B2. AMRAP dual kB bent over row |
| Rest 1:00-1:30 x 3 |
| C. 10minute AMRAP |
| 2.2.2, 4.4.4, 6.6.6, etc |
| R arm DB snatch |
| L arm DB snatch |
| No push up burpee |
| *20 DU after each round |
| D) Optional Core |
| 10sec hollow tuck hold |
| 10sec hollow hold |
| 10sec hollow tuck hold |
| 10 Jacknives |
| Rest as needed x 4-5 sets |
