Hang Power Clean 2-2-2
Then…..
AMRAP 18 Minutes
10 Muscle Ups
10 Hang Power Cleans 165/103
600m Run
Virtual WOD: 6am, 12 Noon
a. Kneeling SA Press 3 x15-20
b. Renegade Row 3 x 15-20
Then…..
AMRAP 14 Minutes
20 Floor Press (10/arm)
20 Russian Twist (40 taps)
20 SA Thruster, alt
20 SL V Up
Fit4ALL: 9 am Bring a Friend for Free!
AMRAP 30 Minutes
15 Barbell Roll Out
20 Box Dips
30 KB Sumo Deadlifts (no high pull)
1000m Run or 1600m Row