Warm Up

6 min AMRAP

- 8 power snatches @ 45/35

- 2 rope complex (jump + clasp + pull)

- 8 KB swings

- 30 single unders

- 5 GHDSU or 5 sit-ups

Conditioning (30 min)

*This workout will not be scored. The intent of the workout is to set a sustainable pace for 30 minutes. Monday and Tuesday have been difficult days and this will assist in a speedy recovery.*

2 rounds (5 stations @ 3 min each)

Station 1

- cal row

Station 2

AMRAP

- 15 power snatches @ 75/55

- 15 GHDSU

Station 3

AMRAP

- 40 double-unders

- 20 sec hollow hold

- 2 rope climbs

Station 4

- cal bike

Station 5

AMRAP

- 30 sec plank hold

- 15 KB swings @ 53/35

- 10 TTB