Warm up movements: 16 min cap
4 rounds of
12/10 cal row or bike
20 alt fire hydrants with bands
20 Alt DB snatches 50/35
10 glute-hamstring raise
20 min time cap
3 rounds of
95/65
15 power hang clean & press
15 toes to bar
+
4 rounds of
10 alt DB step ups 50/35
10 Palm facing pull ups
Rx 14:46
RX 11:25
Hang cleans RX Toes to bar RX Step ups 30lbs Pull ups - bands, all of them, shot me through the roof
20 min
RX @ 19:37
Rx 6 rounds +10 reps (Lost count and only did three rounds of cleans/T2B)