5 Rounds

:50 sec easy

:10 sec Hard

Then 3x

5/5 DB across body Muscle snatch

5 Kipping bar taps

10 ring rows

10 airsquats

1:00 each leg hamstring stretch


A. 4 total intervals, alternate A1 / A2
A1. 3-minute AMRAP

8 DB snatch, alternating  (50/35lbs)

12/9 (cal) Row

8 Chest to bar pull up

Rest 3-minutes before A2

A2. 3-minute AMRAP

12/9 (cal) Row

15 Wall ball (20/14lbs)

12 KB Swing 53/35lbs

Rest 3-minutes before A1

Flow. A1 – A2 – A1 – A2

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