Wod
3 min AMRAP
9 SDHP 95/65
6 Burpees
1 min rest
3 min AMRAP
9 Thrusters 95/65
6 Bar Facing Burpees
1 min rest
3 min AMRAP
9 Power Snatch 95/65
6 Burpee Box Jumps 24/20
*score total reps*
Post Wod
5X
3 Weighted Pull-ups
20 Band Pull a Parts
A. Conditioning 30 minute AMRAP (with a partner) 1 mile run (split into 200m runs) or 3 mile bike 100 Single Arm DB Shoulder-to-Overhead 50#/35# 100 Anchored Sit-ups (no abmat) *one partner works at a
A. Strength 3 sets of the following superset 8 Dual Dumbbell Prone Row @ 30X2 Tempo 8 Dual Dumbbell Bench Press @ 30X1 Tempo B. Conditioning 3 Rounds For Time 15 Pull-Ups 20 Alternating DB Snatches 40