A. Deadlift; 3,3,3,3,3; rest 90s [same weight across]
AMRAP3@100%
5 KB shoulder-to-overhead, tough
5 burpees to 6” target
+
Rest 5 min
+
AMRAP5 @95%
3 Double KB Front Squats, Tough
5 Knees-to-elbows
7 HR Push Ups
+
Rest 5 min
+
AMRAP9 @90%
10 Assault Bike/Row Calories (80m sprints)
8 KB Deadlift, tough
6 Broad Jumps (4’)
4 Strict Pull-ups (one handed rings rows)