A. GENERAL (4:00)
2 Rounds
- 1:00 Easy Machine
- 1:00 Jump Rope

B. MOBILITY/ACTIVATION (3:00)
- 1:00 Band Lat Stretch / Side
- 1:00 Banded Good Mornings

C1. SPECIFIC (6:00)
Dumbbell Snatch
- 5/5 Dumbbell Deadlifts
- 5/5 Dumbbell Hang Muscle Snatches
- 10 Alternating Dumbbell Snatches
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Practice Round
- 10/8 Machine
- 30 Single / Double Unders
- 8 Dumbbell Snatch

C2. SPECIFIC (6:00)
Wall Walks / Handstand Walks
- 3 Pike Ups Against Wall or Box / 3-5 Kick Ups
- 3 Half Wall Walks / 3 Kick Ups + Shoulder Taps
- 1-2 Wall Walks to Full Range / 10-15’ Handstand Walk
—
Pull-Ups / Chest-to-Bar Pull-Ups
- 3-5 Beat Swings
- 3-5 Pull ups/Jumping Pull-Up
- 2-4 Chest-to-Bar Pull-Ups/Pull-Ups

Every 2:00 x 8
10/8 Calories on a Machine
30 Double Unders
6-8 Alternating Dumbbell Snatch @ 50/35 lbs

Score: Each set For Time
Time Cap: 16:00
Kilograms: 22.5/15, Beg: 11/7.5, 15.5/9

Scaling Options
Beginner
0:45 Calories on a Machine
20-30 Single Unders
4-8 Alternating Dumbbell Snatch @ 25/15 lbs

Intermediate
10/8 Calories on a Machine
15-30 Double unders
6-8 Alternating Dumbbell Snatch @ 35/20lbs

EMOM x 8
Odd - 1-3 Wall Walks / 25-50' Handstand Walks
Even - 5-10 Pull ups / Chest to Bar Pull ups

Score: Checkmark
Time Cap: 10:00
Kilograms: N/A

Scaling Options
Beginner
Odd: 2-3 Walk to Pike, Feet on box
Even: 5-7 Jumping Pull ups

Intermediate
Odd: 1 Wall Walks / 25' Handstand Walks
-Even: 5-7 Pull ups

Fitness:
Odd: 50' Overhead Carry
Even: 5-7 Strict Pull ups / 10 Ring rows

2 sets, light band
30 Band Pull aparts
30 Bent over band lat pull downs
-Rest 2:00 Between sets-

Goal: Upper Back Accessory