Every 1:30 x 5 (barbell cycling)

5 Power Snatch

Build in weight (reps can be broken)

METCON:

AMRAP 10:

12/9 Cal Bike

50’Handstand walk

Accessory:

perform as a circuit for 3 sets

15-25 pushups

12-20 ring rows

4-10 ring dips

15 banded pull aparts

*rest as needed

Optional Additional Work:

A)4×3 jerk(from Rack)

B) bench press 4×6-8

c) DB skull crushers 3×10