8:30a arrival - ~9:15a start time:
0-60:
1. 0-20min:
EMOM14:
Odd - 15/12 Cal AD
Even - Sled Pull (Backwards D&B) - (~250#/200)
2. 20:00-35:00:
E90s for 12mins (8 rounds):
Push Press + Push Jerk + Split Jerk - Build in weight each round
3. 35:00-50:00:
AmRap10:
8 DB Snatch (65/45)
8 Burpee Pull-ups
4. 50:00-Finish:
Complete in any order, break up however you like:
50 Strict Ring Dips
50 Strict Form Push-Ups
2minutes L-Sit hold (parallettes)
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