Warm up

200m run
20 Weighted GBs
20 SA Swings
30sec OH Hold (ES)
200m run
20 Weighted GBs
20m Bear Crawl
20 Kipping swings
10 Inch worms
200m run
5 DB Snatches
5 Ring Rows
5 DB Snatches
5 Pull ups

Class

“Run DMC”
4 Rounds:
200 Meter Run, 8 Bar Muscle-Ups
200 Meter Run, 12 DB Power Snatches

Dumbbell Kilos – 22.5/15kg

MIDLINE
On the Minute x 9 (3 Rounds):
Minute 1 – Strict TTB
Minute 2 – Hollow Hold
Minute 3 – Banded Good Mornings