Primer: EMOM x 8
Min 1: Row
Min 2: 2 Muscle Snatches + 2 SGPP +
2 OHS + 2 Snatch Balances + 2 Hang Squat Snatches
Mobility: Push Up to Down Dog
Lizard
Freedom Sauce
AMRAP 3
21 OHS @ 95/65 | 21 Bar Facing Burpees
Max Cal Row
Rest 3 Minutes
AMRAP 3
18 OHS @ 115/75 | 18 Bar Facing Burpees
Max Cal Row
Rest 3 Minutes
AMRAP 3
15 OHS @ 135/95 | 15 Bar Facing Burpees
Max Cal Row
Rest 3 Minutes
AMRAP 3
12 OHS @ 155/105 | 12 Bar Facing Burpees
Max Cal Row
FS Can be used in place of OHS
You can also stay at the same weight the entire time.
AMRAP 3 x 4: 3 Minute Rest Btw Rounds
Dumbbell Version:
15 Single DB OH Squats
15 DB Facing Burpees
Max 10M Shuttle Runs or Double Unders or line hops
No DB OHS: Single DB OH Lunges
Bulletproof Shoulders:
15 Single ARM DB OH LUnges
45 Mount Climbers
Max 10M Shuttle Runs or DOuble Unders
No Equipment:
15 Air Squats
15 Burpees
Max 10 Meter Shuttle Runs