Warm-up: Group Dynamic
- Banded Lat Pull Downs – 10 Reps per side
- Banded Shoulder Rotations – 10 Reps per side
- Banded Lat/Samson Stretch – 1 Minute per side
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Pre-Game: 4 Rounds
- 100 Meter Run
- 3 Power Snatches (ascending weights)
- 3 Strict Pull Ups
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Workout: AMRAP + For Time
Part A – 12 Min AMRAP
- 200 Meter Run
- 8 Pull Ups
- 4 Power Snatches (115/85)
-Rest 2 Minutes-
Part B – For Time
- 200 Meter Run
- 20 Power Snatches (75/55)
- 200 Meter Run
*RX+: 8 Chest 2 Bar Pull Ups
*CRX: 4 Bar/Ring Muscle Ups
*2 Scores – Rounds + Reps for Part A / Time for Part B
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Cardio Option: AMRAP + For Time
Part A – 12 Min AMRAP
- 200 Meter Run
- 8 Pull Ups
- 8 Alt DB Power Snatches (50/35)
-Rest 2 Minutes-
Part B – For Time
- 200 Meter Run
- 30 Alt DB Power Snatches (50/35)
- 200 Meter Run
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Endurance Work: Assault Bike Sprints
5 Rounds
- :10s All Out Sprint
- :50s EASY pedal
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Core: 4 Rounds
- 30 Flutter Kicks
- :30s Hollow Hold
