1. Warm-up
AMRAP 3 Minutes
4 Squat Clean Thrusters 115/75lbs
Row 10/8 Calories
2. OLY
Squat Snatch 5×3 Drop and Reset (Start around 80%)
3. Met-Con
For Time:
15 Deadlift 225/155lbs
15 Bar Facing Burpees
12 Deadlift
12 Bar Facing Burpees
9 Deadlift
9 Bar Facing Burpees
6 Deadlift
6 Bar Facing Burpees
3 Deadlift
3 Bar Facing Burpees
——–Optional——–
4. Interval
Row 1k x 2
Rest :60
Row 750m x 3
Rest :60
Row 500m x 4
Rest :30
Row 250m x 5
Rest :30
5. Gymnastics Strength
Ring Dips in Weight Vest
6×12
Rest 2:00
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