ARE squats w/ kb in goblet position x 2 rounds
Handstand hold x 30-45 sec.
v-ups x 20
TGU x 3/side

+
FITNESS
A. BN Snatch grip push press + OHS ; 2+1 x 4 sets
B. Front Squat – every 2 minutes for 6 minutes do 3 reps @ 32×1 tempo
+
2 rounds for time of:
20 ring rows
20 cal row
40 walking-lunge steps
40 cal on AB

PERFORMANCE

A. BN Snatch grip push press + OHS – build a tough tough single over 3 attempts
B. Front Squat – every 2 minutes for 6 minutes do 3 reps @ 75-80%
+
2 rounds for time of:
20 dB renegade rows @ 40/20# per hand
35 cal row
75 walking-lunge steps
100 double unders

*large classes start at different stations




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