Warmup
Core - Tabata
Weighted glute bridges
Lat pull downs band
Strength
EMOM 10
Min1. 6 Deadlifts 55%
Min2. 3 high box jumps
WOD
RX Amrap 10
1 bmu / box / band
1 burpee bj over 20/24
1 1 arm snatch
2 bmu
2 burpee bj over
2 1 arm snatch
Etc…
*Continue to add 1 rep every rd until time cap!
LEVEL 2
AMRAP 10
1 ctb pull-up / band
1 burpee bj over 24/20
1 1 arm snatch 35/25
Etc…
*Continue to add 1 rep every rd until time cap!
LEVEL 3
Amrap 10
1 pull-up / band / jumping
1 burpee box step over 20/16
1 1 arm snatch 25/15
Etc…
*Continue to add 1 rep every rd until time cap!
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