Front Squat
3-3-3-3-3
Pause at paralel level 3 secs
Conditioning
“Waterlogged”
For Time:
1,000 Meter Row
Directly into:
30 DB Snatches, 15 Burpee Box Jump Overs
20 DB Snatches, 10 Burpee Box Jump Overs
10 DB Snatches, 5 Burpee Box Jump Overs
Dumbbell –22.5 kg/15 kg
Box – 60/50 cm
Time Cap 15 mins
Overload
AMRAP 5:
Bar Muscle-Ups