Quick warm up, then go immediately into workout.
Every minute on the minute stop and do 5 burpess. Workout starts with burpees.
Complete for time:
100 KBS(55/35)
100 DB snatches
100 Ring Rows (try to be as low as possible with body position under the rings)
Cannot begin next rep scheme until 100 of previous movement have been achieved.
***Core cash out:
50 superman's
50 hollow rocks
Strength: Shoulder Press 8@ 55% 5@ 60% 3@ 70 % 2@ 80 % 2 @ 90 % 1 @ 95 % Conditioning: 12 Min AMRAP 6 Power Clean 6 Push Jerk 4 Lunge/Lunge + Squat (115/75)(95/65) (Bar can be in front rack or back
30 min AMRAP: Partner WOD 80 Dubs 40 Front Squats (125/85)(115/75) 32 DB Snatches (50/35)(40/25) 20 Pull ups 1000m row Split reps evenly
Strength: 10min EMOM 1 Snatch Grip Deadlift 2 Hang Power Snatchs 2 OHS Conditioning: Snatch DT 5 rounds for time: 12 Deadlifts 95/65 lbs 9 Hang Power Snatches 6 Overhead Squats