warm-up:

3rounds

  • 30sec side plank r
  • 30sec side plank l
  • 10 burpees

4rft (15min cap)

  • 30 db clean & press
  • 400m run (3.5 laps)

for time (12min cap)

  • 30 db snatches (ea)
  • 200m run (2 laps)
  • 20 db snatches (ea)
  • 200m run (2 laps)
  • 10 db snatches (ea)
  • 200m run (2 laps)

15min amrap

1 bear crawl lap + 1 hspu*

*increase each by 1 rep each round

mobility

  • childs to cobra
  • ddog to updog
  • lizard
  • pigeon
  • ironcross / scorpion

 

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