WARM-UP

2rds
10 Alt Psoas March 
10 Banded Face Pulls W/ :2 Sec Pause 
:20 Sec Chin Up Tuck Hold 


PART 1

FRONT SQUAT (70-80%)
4-4-4-4


PART 2 

“DB7”
(Team Of 3, Athletes Start in Different Stations)

7 Min AMRAP
7 Burpees 
6 Stone Ground To Shoulder 
100Ft Shoulder Carry 

Rest 2 Min 

7 Min AMRAP
5 Ring MU 
4 KB Step-Overs 70/53 (20in Box)
150 M Run 

Rest 2 Min 

7 Min AMRAP
3 Dual DB Snatch 50/35
20 Air Squats 
10 Alt Renegade Rows 

-Modify 
-Farmer Carry 
-Ring MU Transitions 
-Lighter