Mobility: Hips/OH Pos
A: 3 Rounds
15 Bent Over Barbell Row
10 R/L DB/KB Single Arm Row
10 Y-T-A 5/2.5
B: 10 min EMOM
1 Squat Snatch + 2 Hang Squat Snatch
C: “13.1”
17 min AMRAP
40 Burpee
30 Snatch 75/45
30 Burpee
30 Snatch 135/75
20 Burpee
30 Snatch 165/100
10 Burpee
AMRAP Snatch 210/120
In teams of two with one partner working at a time…
For Time:
800 m Run
40 Burpee
80 Pull Up
40 Squat Clean 95/65
40 S2OH 95/65
30 Burpee
60 C2B
30 Squat Clean 135/95
30 S2OH 135/95
20 Burpee
40 HSPU
20 Squat Clean 185/125
20 S2OH 185/125
800m Run
Mobility: Hips/Lats
A: 8 min AMRAP
12 Wall Ball 20/14
16 HR Push Up
B: 8 min AMRAP
32 DU
8 Thruster 95/65
C: 8 min AMRAP
8 Alt DB Snatch 70/50
12 T2B
“Wear Pink”
Mobility: Hams/Glutes/L and T Spine
A: 3 Rounds
5 Glute Bridge (3 sec)
5 Superman (3 sec)
15 Good Morning 45/35
15 GHD Hip Extension
5 Broad Jump
B: 30 min EMOM AMRAP (45/15)
1) Stone 2 Shoulder 175/115/75
2) Rig Hang
3) Sandbag Carry 100/50
4) Farmers Carry 70/53
5) Axle Bar Hang Clean 130/90
6) Rest
Mobility: IT Bands/L and T Spine/Lats
A: 3 Rounds
10 Cat/Cow
10 Bird Dog
10 sec Hollow Hold
10 Tuck Crunch
10 V Up
10 Jack Knife
10 sec Hollow Hold
B: 12 min EMOM
Odd: 18/15 Cal Row
Even: 18/15 Cal Bike
C: 12 min EMOM
Odd: 15 Snatch 75/55
Even: 15 Burpee
