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2RNFT

200m run

5 each single leg glute bridge with band around the top of the knee

8 OHS with band

3 muscle snatch + 5 snatch push press + 3 snatch balance


10’ EMOM

1 squat snatch building in weight each set

**if feeling good may go for a max


Conditioning

3 Rounds(15’ time cap)

30 wall balls 20/14

15 pulls on the rower under 1:40/1:50

7 ring muscle ups


rest


7’ AMRAP

10 Strict knees to chest

15” Anti rotational band hold each side

10 Hollow rocks

20 Russian twist(back and fourth counts as 1)


scales:

rower: L1 1:45/1:55 L2 1:50/2:00 L3 1:55/2:05 L4 2:00/2:10

muscle up

L1 Bar muscle ups

L2 3 C2B + 3 ring dip x3

L3 4 pull up + 4 push up x3

L4 5 ring row + 5 push up to a box x3