3 rounds:
8/8 Single Arm Bottoms-up Kettlebell Press
Single leg Wall Sit Hold 20/20 secs
10m out an back x 2 shuttle run (burpee/chest touch each end)
Push Press (Weight)
Push the weight and rest accordingly in between. Focus on a strong dip and driving the bar up off the shoulders through leg force.
5 @ 65%
5 @ 70%
3 @ 75%
3 @ 80%
Met Con (Time)
3 sets:
AMRAP in 4 mins with 1min rest between:
6 strict pull ups
8 Burpee Box Jumps 20/24”
10 single DB OH reverse lunge
*10 reps total/change hands/arms as needed

ADV Option:
12 chest to bar
24 DB snatch
12 steps double DB OH lunge

*for subsequent rounds, advanced athletes to start next round where they left off the round before.

4 rounds for time:
20 double squat wall ball (hold wall ball for second squat)
10 double DB HANG snatch into push press
200m run

ADV Option:
4 rounds for time:
*2 for 1 wall ball (double squat when ball is in the air)

10 double DB snatch into push press
200m run

Accessory Work
EMOM 10min:
Min 1- 20 OH KB swings @ 16/32kg
Min 2- Rest

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