Mobility

Wall Stretch x 2

10 Good Mornings

10 Pass throughs

10 Trunk twist

10 Second bar hang

10 Giant Arm Circles

Wrist stretch

 

Warm up:

2 rounds:

200m run

10 American KB swings

8 KB Pull Overs

8 Goblet Squats

 

Skill: EMOM x 6

Odd: 10 Kettlebell Russian Twist (choose your weight) (5 each side)

Even: 12 Supermans (with a 2 sec hold in the open position)

 

Strength: Strict Press

50%x5, 60%x4, 70%x3, 75%x3, 80%x3, 70%x3

 

WOD: “Angry Amanda”

10 Min AMRAP:

3 Bar MUs

6 Power Snatch 135/90

9 Burpees over the bar

 

3 Bar MUs =

6 CTB OR

9 Pull ups anyway/Ring Rows

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