• World's Greatest Stretch x 5 reps each side
• 2:00 Walk: Nasal Breath for 10 seconds + 2-5 second breath hold for the duration.

Warm up(10)
3rds
20 heels to rear
10 pik n grass
5 over/under

WRK(24)
WRK 3:00 REST 1:00 x6
12 dumbbell power clean(chose weight)
12 burpees
24 alternating sit up

Finisher
50 tucks
1:00 hamstring stretch

Clean Pulls

6 x ( 2 + 2 ) Every 2:30. @ 80-90% PC 1RM or 30 - 40% DL 1RM

• 2 lift heels on ground + 2 lift to toes on balance

AMRAP’20
10 DB Snatch 32,5/20kg
10 pistols
10 C2B

OPEN 23.1

FOR TIME
21-15-9
RING DIPS
DOUBLE KB THRUSTER 24/16-16/12
*EVERY ROUND 20/15 CAL BIKE OR 30/24 CAL ROW

10'AMRAP
10 Alt. DB snatch

10 burpee over the DB
1 wall walk

hollow body pos. pull over 3x8 @rpe7

superset, 5x 6/6 one arm trx row w. KB front rack hold
8/8 birddog row

Every 3 mins x 5
20 box step up (10 with DB, 10 without DB)
10 One arm devil's press (alternating)

4 x 3 min AMRAP, rest 2 min

A.
5+5 One arm DB thruster
5 Burpee

B.
10 DB snatch (alternating)
10 box jump