10 Calorie Assault Bike
10 Empty Bar Hang Squat Snatch
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Strength/ Barbell Complex
1 Squat Snatch + 1 Overhead Squat + 1 Squat Snatch
E2M x 5 Sets - Build up
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Strength/Lift #1 - Back Squats
2 x Max Reps @ 90%
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WOD: 3 Min AMRAP
20/15 Calorie Row / Ski
15 Front Squats - 65/45 L1, 75/55 L2, 95/65 L3
10 Pull Ups L1&L2, 20 Pull Ups L3
15 Overhead Squats - 65/45 L1, 75/55 L2, 95/65 L3
10 Hang Knee Raise L1, 10 T2B L2, 20 T2B L3
60 Single Unders L1, 60 DUs L2, 120 DU's L3
Rest 90 seconds
5 Min AMRAP
20/15 Calorie Row / Ski
15 Front Squats - 65/45 L1, 75/55 L2, 95/65 L3
10 Pull Ups L1&L2, 20 Pull Ups L3
15 Overhead Squats - 65/45 L1, 75/55 L2, 95/65 L3
10 Hang Knee Raise L1, 10 T2B L2, 20 T2B L3
60 Single Unders L1, 60 DUs L2, 120 DU's L3
Rest 3 mins
7 Min AMRAP
20/15 Calorie Row / Ski
15 Front Squats - 65/45 L1, 75/55 L2, 95/65 L3
10 Pull Ups L1&L2, 20 Pull Ups L3
15 Overhead Squats - 65/45 L1, 75/55 L2, 95/65 L3
10 Hang Knee Raise L1, 10 T2B L2, 20 T2B L3
60 Single Unders L1, 60 DUs L2, 120 DU's L3
* Climb as high as you can with allotted time. Start from beginning each round