Part 1-
EMOM 12-
1- 3 slow DL ~25%
2- 30 seconds one leg Glute bridge
3- 40 Seconds plank
Part 2-
5 rounds for time-
Run 200 meters
5 Deadlifts 120/70kg
15 HRPU
RX WOD-
0:00-15:00-
Build MAX Snatch
15:00-35:00-
AMRAP-
Run 200 Meters
3 Squat snatch 60/40kg
3 OHS
6 Bar MU
35:00-50:00-
In teams of 3-
AMRAP of calories row
Switch every 300 meters
