WARM UP

3 Rounds:

• 3 Negative Pullups (3-3-1)
• 5 Negative Pushups (4-2-1)
• 7 Hollow Rocks

+

5 Min Coaches Choice General Mobility/Active Dynamic

PART I.

4 RFT

• 1L SA KB OH Walking Lunge – R
• 15 Barbell Cleans
• 1L SA KB OH Walking Lunge – L
• 100M Plate Farmer Carry

-then rest 3:00

-then-

2 RFT

• 9 Power Snatch
• 12 Bar Facing Burpees
• 15 Butterfly Sit-ups

PART II.

Max Effort 4 Rounds Of:

• 400M Run (1.5 x around)
• Rest 2:00 after each run