3 MIN JUMP ROPE
15 OH SQUATS W/ROPE
15 OH PUSH PRESS FROM SQUAT W/ROPE
10/10 OH WALKING LUNGES W/ROPE
WARM UP
HANG CLEAN SQUAT OVERHEAD PRESS TO MAX
10 MIN
WORK OUT 115/75
PUSH UPS
AMRAP 1 MIN
LOW PUSH UP HOLD
1 MINUTE
5 PUSH UPS 5 HANG CLEAN 115/75
AMRAP 2 MIN
KNEE HOLD 45plate
2 MIN
5 PUSH UPS 5 HANG CLEAN 5 SQUATS 115/75
AMRAP 3 MIN\
DEAD ROACH
3 MIN
5 PUSH UPS 5 HANG CLEAN 5 SQUATS 5 OVERHEAD PRESS 115/75
AMRAP 4 MIN
ELECTRIC CHAIR 3/45LB PLATE
4 MINUTES
5 PUSH UPS
THEN:
HANG CLEAN SQUAT OVERHEAD PRESS FORWARD/BACK LUNGE LEFT/RIGHT 115/75
AMRAP 5 MIN
PLANK HOLD 45LB
5 MINUTES
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