-Warm Up-


2 rounds


15/10 cals bike

5 high pulls

15 banded step overs

6 Kb snatches (each side)

10 back rack lunges (5/5)


-Strength-


25 minutes


Back Squat


6 sets of 1 @ 95 %


Rest 2 minutes between sets


-WOD-


4 rounds *each for time


15/10 cals assault bike (12/7 echo)

10 GHD sit-ups

7 hang power snatches 95/65

7 bar facing Burpee Bar Hops


Rest 2:30 after each round