Fast sprint

50m sled push
25 box jump over
50m sled push
25 box jump over

Banded Pull-Through: 3 x 25. Rest 60s.
+
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

AMRAP 7

10 Power Snatch 35/25kg
3 Bar Muscle Ups

A: Strict Hspu 4set
B: Thruster 1rm
C: For time
21-15-9
Burpees
Alternating Kb snatch@16kg
Start every round with 1000m bike@2kph

Hang squat clean 2 RM

Back squat 5 RM, then 3-2-1 @ same weight

For time:

100 DU
25 HSPU
80 DU
20 HSPU
60 DU
15 HSPU
40 DU
10 HSPU
20 DU
5 HSPU

TC 15min

-20 back squats for time, 88% of 1RM

3 rounds for time of

• 30 dumbbell snatches
• 30 toes-to-bars

♀ 35-lb DB ♂ 50-lb DB