WOD
3 Rounds of:
15 Russain KB swings
20 Banded chest press
10 KB lateral jumps
10 Cals
* 12 min cap
McGhee
A 30 min AMRAP of:
5 Deadlifts @ 125 / 80kg
13 push ups
9 box jumps @ 24 / 20″
BARBELL
Pairs AMRAP (YGIG) 8mins
Heavy hang snatch x2
In 10 mins BTH;
3 Position clean
then EMOM6 – 10%
BWOD
30sec Push press
30s hold in top of press
30s rest
30s Fronta Squata
30s in bottom position
30s rest
Three rounds
Score = lowest reps