5 Hang Power Snatches

10 min Emom

15 Kbs 32/24kg
10 Burbee

Max time chin over bar hold.

150 Wallballs
For time
5 burpee penalty for each stop/drop.
7min time gap.

Max time top of the ring dip hold.

4 Rounds, each for time
New every 5th minute

20/15 Cal.
15 Thrusters 50/35kg
10 Bar Facing Burpees

For time

200 m run
25 HS shoulder taps
50 slam ball
75 Box jump overs 24/20
100/80 calories on rower
150 DU (300 singles)
200 Air squats

*for the HS taps, perform belly to wall handstand, alternating one hand to tap the opposite shoulder, then switch. Scale this with plank shoulder taps
*start with any movement, you do not have to complete all reps of one before moving to another...basically just get all of the work done...for time! 🤗
Happy Spring! 🌈☀️

Back Squat 1RM

AMRAP 12
10 hang power snatch 50/35
8 T2B
6 burpee
4 bar MU

AMRAP 20
100 Double Unders
50 Wall Balls
40 DB/KB Snatches 20-25/12-16kg
30 Cals.
20 Toes-to-bar
10 Handstand Pushups