1. Warm-up
2 Steady Rounds:
Row 250m
15 Banded Good Mornings
10 Dumbbell Push Press
5 Strict Ring Dips
2. Strength
Sumo Deadlift
3-3-3
Heavy, but perfect controlled reps.
3. Oly
Push Press
4×4 @ 80%
4. Met-Con
AMRAP 15 Minutes
Row 1k
30 Dumbbell Snatch 50/35lbs
15 Toes to Bar
——–Optional——–
5. Interval
2 Rounds:
AMRAP 7 Minutes
50′ Handstand Walk
20 Sumo DLHP 95/65lbs
20 Alternating Pistols
Rest 3:00
*Start over on round 2
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