8 Minutes
8 Cal Row
8 Air Squats
8 Lunges
8 Muscle Snatches
4 Push Up to Down Dog
Mobility:
Pigeon Pose On The Box
Strength:
2 Pwr Snatches EMOM x 6 Rounds (climbing)
WOD:Ugly Sweater – AMRAP 23
100 Cal Row
75 Wallball @ 30/20
50 Power Snatches @ 95/65
25 Burpee Box Jump Overs @ 24/20
Modifications:
Row: 100 Cal Bike Erg | 75 Cal Assault Bike | 70 Cal Ski
Dumbbell Version:
100 Cal Row
75 Single DB Thrusters @ 35/20
50 Double DB Power Snatches
25 DB Facing Burpees
Bulletproof Shoulders:
100 Cal Row
75 Goblet Squats @ 35/18
50 Russian KB Swings
25 Box Jump Overs
100 Mountain Climbers
No Equipment:
1200M Run
75 Jumping Squats
50 Ground to Overhead
25 Burpees
50 Tuck Jumps
100 Mountain Climbers