Warm up
Buy in
30 Burpees
10 Min. EMOM
5 KB Swings (Russian)
100 Meter Sprint
11 Min. AMRaP
9 Cal. Sprint row
15 American Swings
27 Jumping Double arm rope slams
Buy out
30 Burpees
Rx Program:
21-15-19
Power Snatch
Ring dips
Deadlift
10 x 40%
10 x 50%
5 x 75%
5 x 80%
5 x 85%
Bicep curls w/ barbell x 22
10 Min. Running clock
Work up to 80%
O/H Squat
