P

A. q(5:00) x 4
20 alternating DB Snatch
40 AS
20/15cal Bike or 15/12cal AAB
*cap each round at 3:30, adjust reps to make the cap

B. AMRAP [7]
3-6-9-12-15-18….
u/b WBs
*Must drop the ball after each set

Extra: 3 sets:
10 DB split Squats
20 Glute Bridges

F

A. q(5:00) x 4
20 DB Snatch (hang if needed)
30 AS
20/15cal Bike or 15/12cal AAB
*cap each round at 3:30, adjust reps to make the cap

B. AMRAP [7]
3-6-9-12-15-18….
u/b WBs
*Must drop the ball after each set

WU: 2x
:30sec Bike + 5 AS + 10 KBS

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