A. Wallball Shot Throw – EMOM 10×1.1
B. Power Clean + Clean – 5×1+1; Rest as needed
C. EMOM 20 mins
1 – 2 Back Squats @12X1 (50-60%)
2 – 1.1 Banded Deadlift (40-50%)
D1. Belt Squat – 4×12 @20X1; Rest 30-sec
D2. Glute Ham Raise – 4×10-12 @20X1; Rest 2 mins
+
3 Sets –
60-sec AMRAP
10/7 Calorie Assault Bike
AMRAP Alt. Dumbbell Snatch @65/45-lbs
Rest 3 minutes b/w sets
