Fundamentals:
1) Lecture Overhead Squat
2) 10:00 to Work on OH Squat
3) 6:00 to complete:

  • 800m Run
  • In remaining time, complete AMRAP double unders
  • 6:00 rest

4) 6:00 to complete

  • 1000m Row
  • In remaining time, complete AMRAP sit-ups

 

Fitness:
1) 6:00 EMOM of Touch n Go Hang Power Snatch x 3 (Light to Moderate Weight & Perfect Form)
2) 5:00 Side Plank Alternating Sides Every 30 Seconds
3) Complete 21-15-9 AFAP of:

  • Thruster (95/65)
  • Hand Release Push-Ups
  • Sit-Ups