Warmup
6 min AMRAP
- 6 power snatches @ 45/35
- 10 bench press @ 45/35
- 8 KB swings
- 5 sec ring support hold + 3 sec eccentric dip
Strength
- 5x5 bench press
- 5x10 band pull aparts
Conditioning
16 min AMRAP
- 16 KB swings @ 53/35
- 8 ring dips
- 12 power snatches @ 95/65
- 4 dball @ 100/80
**1 rope climb every 2 min starting at 0:00 ending at 14:00**
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