EMOM for 9min (3 Sets)
Min 1, 4, 7: 20m KB Front Rack Carry (As Heavy as Possible)
Min 2, 5, 8: 12 GHD Situps
Min 3, 6, 9: 10 Handstand Pushups
B.
5 Sets of:
1 Hang Squat Snatch
* From 1″ above the knee
*Increase weight over the course of 5 sets.
C.
5 Sets of 2reps of:
Behind the Neck Snatch Grip Push Press
Rest 60-90 seconds between sets
*Increase weight to a heavy double
D.
5 Rounds (Main Site WOD)
5 Burpees
10 T2B
20 OH Walking Lunges (10 per leg), 45lbs. Plate
Run 400m