A) 2 Rounds:
10 Plate overhead alt lunges – up to 20/15kg
5 e.a Kb windmills – up to 20/12kg
5 Strict pull ups or 10 ring rows
10 Plate squat jumps
-5mins to build-
B) EMOM 6mins:
1 Squat snatch + 2 overhead squats
-1min rest-
EMOM 4mins:
1 Squat snatch
C) 18min AMRAP:
200m Single kb suit case carry – up to 24/16kg
20 Thrusters @L1=30/20kg – L2=35/25kg – L3=43/30kg
10 Burpee muscle ups (scale to burpee c2b or pull ups)
