STRENGTH/SKILL

A. 3-4 Sets:

A1. 250m row high effort

rest 1:00

A2. AMRAP strict pull ups

rest 2:00

WOD

10 min AMRAP:

10 DB alt arm power snatch

8 Pull Up

6 Burpee box Jump Over

F: DB Hang Power snatch or Russian KBS + Jumping Pull Up

P: 50/35# + Chin over Bar

S: 70/50# + CtB Pull Up