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Run or Row 5 min
Easy 7 min AMRAP
10 Hip Bridge
5 Hang Muscle Snatch
5 BTN Snatch Grip Press
50′ High Knees
50′ Butt Kickers
Three rounds for time of:
10 Ground to Overhead, 95# / 65#
200 yard Shuttle sprint, 50 yards x 2
Scaled: #65/#45
For Quality:
50 Strict Handstand Push Up
3×15 Push-Up Plus
3×15 Band Pull-Apart
3×10 Ring Row Protract/Retract
3×10 Standing “W” (5#/2.5# plate)
1×10 of Each: Lateral/45/Front Raise (5#/2.5# plate)
