Warm Up
3 Rounds
10 Air Squats
10 Push Ups
10 Ring Rows
10 Knee Raises
10 Good Mornings 45/30
Workout of the Day
Amrap 7 minutes of:
9 Deadlifts 135/95
7 Dumbbell Hang Power Snatch left 45/30
5 Box Overs 24″
9 Deadlifts 135/95
7 Dumbbell Hang Power Snatch right 45/30
5 Box Overs 24″
5 Rounds for time of:
8 Wall Ball Shots 20/14
6 Strict Pull-ups
400 meter Row
30 Floor Press 135/95
20 Handstand Push Ups
10 Strict Ring Dips