FIT
WOD
EMOM 10
Min 1 – 3 Deadlifts (Challenging)
Min 2 – 10 Strict Handstand Push Ups
–Rest 1–
AMRAP 11
9 Push Press
13 Box Jumps
11 Toes To Bar
D – choose weight
F – 95/65
P – 135/95
–REST 2–
For Time
200m Run
30 Front Rack Step Ups
200m Run
20 Front Rack Step Ups
200m Run
10 Front Rack Step Ups
Development – empty bar, light dbs, or no weight
F – 75/55
P – 95/65
COOL DOWN
1:00/side Cossack
2:00 Forward Fold
1:00/side Ankle Dorsiflexion
BURN
SWEAT STEADY
AMRAPx30
20 Cals
50 Grasshoppers
40 Air Squats
20 Burpee Box Jump
10/side Kb Snatch
400m Run
