Warm up (10)
Ascending ladder 1-10
-Plate ground to overhead (45/25)
-Box step up (1+1=1)
-Push up
– Sit up
-Shuttle run
Emom
15 min EMOM
Minute 1) 12 Toes to bar
Minute 2) 8 back squats (135/95)
Minute 3) 15/10 cal bike
-Back squat comes from the floor.
Metcon
5 minute AMRAP
30 double unders (2:1)
15 power snatches (75/55)
3minute rest
5 minute amrap
30 double unders (2:1)
9 power snatches (115/75)
3minute rest
5 minute amrap
30 double unders (2:1)
6 power snatches (135/95)
Score= Each AMRAP separate.