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Part 1 - Overhead Squat
E2MOM x 5 rounds
Complete 3 sets of the following complex:
1 Good Morning + 1 Behind the Neck Press + 1 Overhead Squat
Part 2
42 – 30 – 18
Alt DB Snatch
15 – 12 – 7
Strict Pull up/banded strict pull up/inverted row/seated banded row
6 Rounds 8 Staggered Stance Deadlift, Right foot forward 8 Staggered Stance Deadlift, Left foot forward 8 Reverse Farmer Lunge, Right leg 8 Reverse Farmer Lunge, Left leg
AMRAP 4 21 Calorie Row 21 Burpees 21 Banded Strict pull up/ring row/inverted row Rest 4 minutes AMRAP 4 15 Calorie Row 15 Burpees 15 Toes to Bar/hanging knee raise/v-ups/lying leg raise Rest 4 minutes
Part 1 Thruster Build to a Heavy 5 Part 2 AMRAP 15: 21 AbMat Sit-ups 15 Push-ups 9 Thrusters (95/65)