Warm-up:
3 Rounds
5 Squat Thrusts (Burpee without the push-up)
10 PVC Good Mornings
15 PVC Pass Thrus
20 AB-Mat Sit-ups
“WOD”
Deadlift
5×5 @ 70%
Then
AMRAP in 16 Min of
100m Sprint
10 Hang Power Snatch (135/93#)
10 Toes 2 Bar
Or
“BODY”
Max Effort 500m Row x3
Post fastest and slowest time
Then
4 Rounds
150 Jump Rope Reps (75 DU’s)
15 DB Hang Clean and Jerks (35/25#)
15 Burpees
30 Unbroken Kettle Bell Swings (53/35#)
