1)6 min Emom
List -30 sec hold
10 Thrusters Rx1 135/95, Rx2 115/75, Rx3 95/55
2) Back squat
7, 6,5,4,3,2,1 reps
3) 3 RFT
Row 500/450m
10 DB Fr Rack Lunges Rx1 50/35, Rx2 40/25, Rx3 35/20 (in place)
20 DB one arm Snatch
1)6 min Emom
List -30 sec hold
10 Thrusters Rx1 135/95, Rx2 115/75, Rx3 95/55
2) Back squat
7, 6,5,4,3,2,1 reps
3) 3 RFT
Row 500/450m
10 DB Fr Rack Lunges Rx1 50/35, Rx2 40/25, Rx3 35/20 (in place)
20 DB one arm Snatch