4 3

WARMUP 

15 min

400m Ball-carry Run

Remaining Time:

• 30s Russian Kettlebell Swings
• 5 Inch Worms
• 10s Bodybuilders
• 10 Behind the Neck PVC Press
• 5 Wall Squats (controlled)

MOBILITY

5 min

• T Spine Overhead Extension - 2:00 each side
• Olympic Wall Squat - 2:00 each side

WoD

3 Rounds (6 min)
15 Russian Kettlebell Swings 53/35
10 Burpees
      SUB
          12 Russian Kettlebell Swings 35/26
           8 Bodybuilders  (straight-arm burpees)

rest for remainder

at 6 min
3 Rounds (6 min)
8 Power Snatch 95/65
10 Burpees over Bar
     SUB
            8 Hang Power Snatch 45/35
            8 Bodybuilders over BaR

rest for remainder

 at 12 min 
4 Rounds (6 min)
12 Russian Kettlebell Swings 53/35
8 Burpees
      SUB
            10 Russian Kettlebell Swings 35/26
            6 Bodybuilders

rest for remainder

at 18 min
4 Rounds
6 Power Snatch 95/65
8 Burpees over Bar
      SUB
            6 Hang Power Snatch 45/35
            6 Bodybuilders over Bar

FINISHER

4 Rnds

• 10 Bench Press
• AMRAP Push-ups

 Rest 2 min