"PAZ"

ON 6:00 RUNNING CLOCK...
Complete 1000m Run*

Into...

AMRAP x 22 MINUTES
23 Air Squats
7 Burpees
14 Push-Ups

Into...

ON 6:00 RUNNING CLOCK...
Complete 1000m Run

*Rest remaining time before AMRAP. Workout originally programmed as just 1000m Buy-In / Cash-Out.
**Wear a 20# Vest

(Score is Rounds + Reps)

2 ROUNDS
15/12 Cal Row
10 PVC Pass Throughs
10 PVC Overhead Squats
10 PVC OH Lunge

Into…

2 ROUNDS
15/12 Cal Row
10 Barbell Hang High Pulls
10 Hang Muscle Snatches
:30 OH Barbell Hold

AMRAP x 20 MINUTES*
1 Hang Power Snatch (95/65)|(65/45)
2 OH Reverse Lunge
3 Cal Row

*Hang Power Snatch Reps Increase by 1, OH Reverse Lunge by 2, Cal Row by 3 each round. 1-2-3...2-4-6...3-6-9 and so on.

(Score is Rounds + Reps)

FOR RECOVERY
3:00 Foam Roll Upper Back
3:00 Foam Roll Quads & IT Band

(No Measure)

EMOM x 21 MINUTES
MIN 1 - :45 EZ Pace Bike
MIN 2 - :45 HS Hold on Wall*
MIN 3- :45 Smooth Alt Pistols (For Quality)

*Take rests within the :45 as needed. Look for high-quality position in the HS Hold...once the form starts to breakdown, come off wall and kick back up when ready.

(No Measure)