Primer: 8 Minutes for Quality:
40s Row
5 + Muscle Snatch + 5 Front Squats + 5 Press and reach
Mobility:
Up Dog to Push Up
Seated Straddle
WOD: 4th Down
AMRAP 4:
24 Cal Row
12 Pwr Snatches @ 75/55
24 Thrusters @ 75/55
Rest 4 Minutes
AMRAP 4:
18 Cal Row
9 Pwr Snatches @ 75/55
18 Thrusters @ 75/55
Rest 4 Minutes
AMRAP 4:
12 Cal Row
6 Pwr Snatches @ 75/55
12 Thrusters @ 75/55
DB Version: AMRAP 4 x 3
24 DB Facing Burpees
24 DB Snatches
24 Single DB Thrusters
Bulletproof Shoulders:
AMRAP 4 x 3
75 Mount Climbers
25 Russian KB Swings
25 Goblet Squats
Bodyweight:AMRAP 4 x3
75 Mountain Climbers
50 Good Mornings
25 Jumping Squats