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*make sure to bring a sweat band or wrist wraps to protect your forearms for KB snatches!

Warmup

4x10 reverse hyper

3x10 hip extensions

AMRAP:

150m row

10 goblets (light)

Back Squat

5x5 @ 60% Move FAST

Strict Press

5x5 @ 60%

Met-Con

10 min AMRAP:

15 KB snatches left arm (53/35)

15 KB snatches right arm (53/35)

30 burpees to 6" target

Pullups-muscleup Progression