Quick one from the road.  Hope you all enjoyed the 4th!

A) 3 Min Row/Assault

every :20 sec for 3 min

Ring Rows

tempo air squats (4 sec)

sit ups

1 min Jog

B) 12 min EMOM

Halt Snatch Deadlift+Snatch Pull+Power Snatch


12 min Emom

1st-10 DB Deadlift

2nd- 10 single kettlebell high pull

3rd- 35 Sec Row @85%

C) “The Crabby Cake”

5 min Ladder

1,2,3,4,5,6,7 etc Power Snatch 115/75 (fitness 2 DB Snatch for every Snatch)

2,4,6,8,10,12,14 etc Bar Facing Burpees

3 min Rest

5 min Ladder


Dumbell Snatch 50/35

Toes 2 Bar