A:
Every 90sec for 12min do:
3 Power Snatches (no TnG)
B:
In Teams of 2, AMRAP in 9 min of (alt. Rounds):
12 Sit Ups
15m Overhead Walking Lunges w/ 2xDB 15-20/7,5-12,5
Rest 3 min.
AMRAP in 9min of:
12 KB Clean w/1xKB 24/20kg
8 Goblet Box Step Ups 60/50cm
Rx+ 22,5/15kg DB OH Walking Lunges
GYMNASTICS
A:
7 Rounds
7 T2B
20m DB Farmers carry
7 C2B Butterfly
7 Lateral burpees over KB
7 HSPU
7 cals Air Bike
B:
4 Rounds of
6-8 Strict False Grip Ring Pull Ups
6-8 Ring Dips
4-6 Pull Over w/negative Bar Mu
30 sec. Flutter Kicks