WARM UP

SMR
:90/90 calves
:90/90 glutes
:90/90 IT bands

2 Rounds:

• 3 way mini band walking
• 15 banded good mornings
• 5 neg. pushups

PART I.

21-15-9 For Time:

Round 1 –

• 8 per side DB snatch
• 7 wall ball
• 6 inverted rows
• 8 burpee med ball slam
• 7 plate sit-ups
• 6 box jumps

Round 2 –

• 6 per side DB snatch
• 5 wall ball
• 4 inverted rows
• 6 burpee med ball slam
• 5 plate sit-ups
• 4 box jumps

Round 3 –

• 4 per side DB snatch
• 3 wall ball
• 2 inverted rows
• 4 burpee med ball slam
• 3 plate sit-ups
• 2 box jumps

PART II.

3 RFT

• 200M run
• 10 knees to elbows
• 200M run
• 10 knees to elbows
• 200M run
• 10 knees to elbows

REST 3:00 between Rounds