A) 3 sets of :
- 10 deadbugs
- 6 cossack sq.
- 10 birddogs
- 20 steps OH March @mod. band+KBs
B) Work up to heavy single Muscle Snatch
then, 3x1 @90%
C) 0:00 - 10:00
'Annie'
50-40-30-20-10 reps for time of:
- DU
- Sit-up
10:00 - 20:00
50-30-10 reps for time of:
- Alt. DB Snatches @22,5/15
- Air Squats
D) 3 sets of:
- 11 zottman curls
- 15 seated DB tric ext.