200 for reps!!!
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Weightlifting:
A. Power snatch : Emom x 12 x 2-3
Reps each min @65-70% ascending
B. Back SqT – 3×5@80%, 3×3@85-88%
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Gymnastics:
5 rds
10 Ghd
1 peg board ascent
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Conditioning:
21–15-9
Thrusters 115/83
Kipping C2b (butterfly not allowed)
Rest 5 min
21-15-9
Row calories
30’ double DB OH lunge 50/35’s
T2b
Rest 5 min
7 min of
Running. :30 hard :30 easy