Gymnastics:
16Tabata (Alternating):
Handstand Hold
Hollow Rock
WOD:
2 Rounds:
25x Back Squats (225/155#)
500M row
1M Rest…Then…
3AMRAP:
Squat Cleans (225/155#)
Weightlifting:
1RM Heaving Snatch Balance: 3sec Pause
1RM Front Squat: 1sec Pause w/o belt 1RM
1RM Snatch: No Feet/ No Hook
1RM Jerk from Block: 3sec Pause in Catch
CMI1: One-Arm OH Carries w/ fat grip DB (3x45sec per arm)
RDLs w/ Mini Band or Chains (3x8)
Walking Lunges: 200m Unweighted
Cardio: CFWT WOD
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