CROSSFIT
S,P &P Cycle: squat-PULL –press- pull- off
A. A. Snatch Waves
EMOM
65%, 70%, 75%, off
70%, 75%, 80%, off
75%, 80%, 85%, done
B. 3 rounds for Time
1k row
20 Hang power snatches 95/65
20 OH Lunges
CSPORT
A. 1 min @ each x 3 sets:
Sit ups
Thrusters
Push up to renegade rows
B. 1 min @ each x 3 sets
Burpees
Plank
box jump/step ups
C. AMRAP in 10 min
150m row
30 Russian Twists
30 Lunges
D. AMRAP in 10 min
15 Cal bike
15 KBS
10 Push ups