Main:
EMOM x 15 Snatch + OHS @ 70%
Assistance:
10 x Prowler Sprints
3 x 20 Weighted GHD situps
3 x 30 Hypers - light
super set
3 x 20 Weighted Back extentions
WOD:
In 9 Minutes:
150 double unders
75 Thrusters 95/65
Max muscle ups
REST 5 MIN
In 7 Minutes:
Row 1000m
50 brupees
Max GHD situps
REST 5 min
In 5 Minutes:
Max Assault bike for Calories
AOD
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