ENDURANCE + ABS

WU

5’ , For Quality:

12 CAL Row

10 Sotts Press

50 Single Under

10 Banded Deadbug

STRENGTH

Every 1:30 x 12:00... (8 Sets)

Overhead Squat

2x5 @ Light

2x5 @ Moderate

1x4 @ heavy

2x3 @ heavier

1x5 @ light

Squat Snatch

EMOM 12

1) 3 @ Light

2) 2 @ Moderate

3) 1 @ Heavy

4) Rest

Every 1:30 x 4:30... (3 Sets)

Snatch Pull

3x4 @ heavy

ENDURANCE & ABS METCON

For Time:

200 Single Unders

80 CAL Row

60 Sit-ups

40 Burpee

20 Dumbbell Thruster

+

Rest 3’

+

For Time:

100 Single Unders

40 Cal Row

30 Sit-ups

20 Burpees

10 Dumbbell Thruster