WARM UP
5 Minutes General Mobility
-then-
3 Rounds:
- 5 neg. push-ups (3-3-1)
- 7 jump squats w. 3 sec. bottom squat pause
- 9 KGSU
- 12 total side-lunges
PART I.
A. 4 Rounds:
- 5-8 knees to chest
- rest :30
- 2/2 kb TGU
- rest 1:00
– right in to –
B. 4 Rounds:
- 15 hollow rocks
- rest :30
- 10 kb good-mornings
- rest :30
– set up bars then right in to –
C. EMOM x 10 Minutes
- 2 max effort deadlifts
PART II.
Buy In = 10 burpees + 200 singles
6 Minute AMRAP
- 6/6 kb snatch
- 6 box jumps
Cash Out = 10 burpees + 200 singles