AMRAP 7min
20 KBS 53/35
20 Abmat Sit-ups
20 Banded Pull-aparts
20 Split Squats 10 e/s
Then..,
2x
Clean Warm-up
5 Hang Muscle Clean
5 Tall Hang Power Clean
5 Push Press
Then..,
For Time:
Run 400m/Row 500m/Bike 1.0/Ski 500m
5 Rounds:
12 Deadlifts 135/95
9 Hang Power Cleans
6 Push Press
Run 400m/Row 500m/Bike 1.0/Ski 500m
5 Rounds:
12 Db Deadlifts 50/30s
9 Db Hang Power Cleans
6 Db Push Press
Run 400m/Row 500m/Bike 1.0/Ski 500m
Then..,
3-5 Sets NFT
30 DB Russian Twists 25/15 total
10 Alt V-ups (L+R= 1rep)
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