Quick one from the road.  Hope your

hump day was the best day.

A) 3 min row/assault

every :20 sec for 3 min

air squats

sit ups

light dumbbell snatch

B) Every 1:30 x 9 sets

Power Snatxh+Hang Full Snatch+Overhead Squat

12 min EMOM

1st- 12 alt DB snatxh

2nd- 25 sec Burpee

3rd-30 sec assault

C) “the Bird”

40 Barnell Thrusters 45/35 (don’t drop bar)

20 toes 2 bar

10 Hamdstand Push ups (scale to dB press)

800m run

10 Handstakd Push ups

20 toes 2 bar

40 Thrusters 45/35