Conditioning:

2 Rounds For Time:

50 DB Snatch (53/35)

40 Sit-Ups

30 Burpees

20 Toes to Bar

10 C2B Pull-Ups or 5 Muscle-Ups

Rest 3 Minutes Between Rounds

*SX=35/25, Knee Raises, Ring Rows

*BG=25/15, Knee Raises, Ring Rows

HIIT

12 Minute Alternating EMOMs:

*Rest 2 Minutes Between Each EMOM

1.

Double Unders or Single Unders

DB Reverse Lunge to OH Press

Toes to Bar or V-Ups

Rest

2.

KB Sumo Deadlift High Pull

Push-Ups

Devil’s Presses

Rest

3.

Wall Balls

DB Lunges with Lateral Flyes

Flutter Kicks

Rest