1. Movement Prep/Activation
Crossover Symmetry Or Banded 7’s
-into-
10:00 Amrap
45-second Row
5 Muscle Snatch (empty bar)
5 Push Press (empty bar)
5 Up Downs

2. Workout Prep
With a partner:
3 sets:
5/4 Calorie Row (each)
2 Power Snatch (build across sets)
2 Shoulder to Overhead (build across sets)
2 Bar Facing Burpees

30 CAP
Teams of 2

Rx
100/75 Calorie Row
30 Power Snatch (115/80)
80/65 Calorie Row
45 Shoulder to Overhead (115/80)
60/48 Calorie Row
60 Bar Facing Burpees

Rx+
120/90 Calorie Row
30 Power Snatch (135/95)
100/80 Calorie Row
45 Shoulder to Overhead (135/95)
80/65 Calorie Row
60 Bar Facing Burpees

4 rounds:

• 10 Ring Pushups @ moderate weight RPE 7
• 10 Ring Row – Feet Elevated @ moderate weight RPE 7
• 10 Standing Tricep Extension w/ band @ moderate weight RPE 7
• 10 Incline Dumbbell Hammer Curls @ moderate weight RPE 7

*Rest 3 minutes b/t rounds

• 1 min Barbell Quad Smash (each side)
• 1 min Couch Stretch (each side)
• 1 min Trap Smash (each side)

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