Warm Up

2 rounds

- 1 min machine

- 10 kip swings

- 8 tempo push-ups

- 10 alt. DB hang split snatch or hang snatch

Conditioning

AMRAP 20 - partner split as needed

- 100 double-unders

- 50 cal machine

- 25 synchro TTB

- 50 alt. DB hang snatch @ 50/35 (RX+ split snatch @ 60/40)

- 100 push-ups

Core

10 min AMRAP

- 2 turf length dual KB Front rack carries (heavy)

- 20 GHDSU or strict ab mat sit-ups

- 10 strict TTB

- Max hollow hold

- 1 min Dball Bear hug hold (heavy)