20 Minute AMRAP:
10/8 Calories on the Row
4 Deadlifts 135/95 (95/65)
3 Hang Cleans
2 Front Squats
1 Push Press
Additional Open Prep:
Squat 5X3 at 82.5%
Weighted ring dips
3 sets max reps 45lbs/10lbs
Plank hold 90 seconds twice
Today's Workout (WOD):
Featured
A: At the 0:00 mark
Start with 10 rounds:
switching every round
15 Wall Ball Shots (30/20 lb)
5 Power Snatch (165/105 lb)
B:At the 15:00
10 rounds (switching every round) of:
10 HSPU
15/10 Cal Row
You can't start part B until the 15:00 mark and you've finished the previous section.
Score is time for part A and Part B separately