On the 3 minutes x 8 rounds
Handwalk 50 feet
10 Squats with 50/35 lbs DB in front rack position
10/6 ring dips
On the 3 minutes x 8 rounds
Handwalk 50 feet
10 Squats with 50/35 lbs DB in front rack position
10/6 ring dips
Part A:
10 RFT of
15 DB snatch 50/35
30 DU
Part B: Core Work
10 min EMOM
1. 1 min plank
2. 30 sec hollow body hold
3. 30 sec side plank left side
4. 30 sec side plank right side
5. Rest