Conditioning:
15 min AMRAP
KB Snatch x 16
Double Unders x 35
Row 25/18 Cals
Double Unders x 35
Accessory/Strength:
4 Min AMRAP
Seated Strict KB Overhead Press x10
Renegade Rows x 20
1 min rest
4 Min AMRAP
Double KB Swing x 15
Plate Sit-Ups x 12
1 min rest
4 Min AMRAP
Kneeling Curl-Press x 10
Hollow Body Rocks x 15
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Front Squats: 8, 6, 6, 6, 4, 4 RPE 8 (should be 10 lbs heavier than last week) Barbell Reverse Lunge 3x10 Barbell RDL 3x10 Conditioning: 14 min AMRAP 10 Hang Power Snatch 95/65 20 T2B 30/25 cal ski 40
Fight gone bad 3 Rounds For Total Reps in 17 minutes 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute