A: 20 dubs + 1 hspu, 20 dubs + 2 hspu…..amrap 7
B: build to heavy front squat
C: 21 – 15 – 9 : row cals + thruster 95#
15 – 12 – 9 : row cals + hang squat clean 95#
12 – 9 – 6 : burpee over bar + ohs 95# + row cals

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A: 5 min airdyne mod
B: every 2 min for 16 – high snatch grip pull + hang squat snatch to heavy single
C: 5 rds for time: 20 wall ball + 5 squat snatch @ 135#
D: 3 rds 10 kte + 20 glute activation shuffles

60 min mod pace – 50 sec work each station and switch
– stationary bike
– versaclimber
– airdyne
– rower
– heavy dubs
– treadmill

A: 12 min emom
30 dubs
10 close grip push up
10 db clean and press 30#
B: 10-1 :
Box jump
Dips
Kettlebell snatch 24kg each arm

C: 5 X 5 deads

A: 5 (1 squat snatch + 1 c&j + 20 dubs)
B: amrap 12 @ 145#:
1 squat snatch
3 cj
30 dubs
C: 10 min VC (1min short climb / 1 min long climb)