Quick one tonight.  Trying to keep programming movements that I think are coming the first couple days of the week.  Keep your chests up and shoulders pinned on those deads.  Have fun!

A) 3 min Assault Row

Every :20 sec for 3 min

Ring Rows

Light Overhead Walking Lunge

Wallfacing handstand Hold

1 Min Jog

B) Every 2 min x 6 Sets

3 Snatch (Full or Power) Drop each Rep wait 2-3 seconds between reps


10 Min EMOM

1st-12 Alt Dumbell Snatch

2nd-30 Sec Assault at 90% (you should be breathing heavy off the bike but not ruined)

C) “The Crab Cake”

12 Min AMRAP

15 Wallballs  20/14

10 Chest 2 Bar Pull-ups(Scale to kip or ring row)

5 Burpee Box Jump Over 24/20

**** At 0:00, 4:00, 8:00 Complete 12 Deadlifts 225/155 (Fitness use Dumbell)