03 21 23

A. q(3:00) x 5
14 alternating DB Snatches
20 WB
14-26 ABMSU or 100m run

*minimal rest each round so pace yourself starting in round 1

B. AMRAP [3] sRing Dips or Pushups
REST [2]
AMRAP [3] HS Walk 25’, HS Hold or Wall Sits
REST [2]
AMRAP [3] kHSPU or DB PP

*if you have excellent shoulder endurance opt for HS walks or HS hold. If not, go for the Wall Sits on the 2nd AMRAP