WARM UP:

1 RNFT
10 Deadbugs
10 Bear Crawls
10 Crab Walks
10 Beat Swings
Spiderman
Thoracic Rotation

1 RNFT – Mini Bands on Wrists
15 External Rotations Palms Up
15 Standing Bench Press
15 Standing Overhead Press

PART 1:

10 Min AMRAP NFT

1 Wall Walk and Hold for 0:10 or Max Strict HSPU

8 Alternating DB Power Snatch 50/35 – Scale to Hang Power Snatch

10 Hamstring Curls on Sliders

15-20 Alternating Pushup Plank Shoulder Touches

PART 2:

FITNESS:

With a Partner. 1 Person works at a time. Break up the work however you see fit.

20 Min AMRAP

1K Row
60 KB Deadlifts 70/44
50 Dumbbell Push Press 35/25 on Right and Left (Single DB)
40 AbMat Situps in Butterfly Position
Jog 1 Lap

PART 2:

SPORT:

With a Partner. 1 Person works at a time. Break up the work however you see fit.

20 Min AMRAP
50 Wall Balls, 20/14
50 DUs
40 Box Jumps, 24/20 (step ups ok)
40 TTB
30 C2B Pullups
30 Burpees
20 Power Cleans 145/100
20 Jerks 145/100
10 Snatches 145/100
10 Muscle Ups (Rings are Rx – Scale to Bar)

Optional Cash Out:

3 RNFT
10 Hollow Rocks
10 Modified V-Ups
10 Supermans
0:60 Rest