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

 

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