3 ROUNDS

1:30 Row (EZ→Mod→Hard)

10 Scap Pull-Ups → Kip Swings → Kipping Knee Raise

12 Alt. DB DL → Alt. High Pull → Alt. DB Snatch

15 Air Squats → Slightly Narrower Air Squat → Feet Together Air Squat

100 Alt. DB Snatches (50/35)

100 Alt. Pistols

100 Toes to Bar

100/85 Cal Row

(Score is Time)

KG DB: (22.5/15)

80 Alt. DB Snatches (35/20)

80 Alt. Box Squats*

80 Toes to Something

80/65 Cal Row

*Option to hold DB in Goblet position.

(Score is Time)

KG DB: (15/10)

FOR TIME

160 Alt. DB Snatches (Athlete Choice)

160 Alt. Pistols or Alt. Box Squats

160 Toes to Bar/ Something

160/140 Cal Row

*P1 works while P2 rests. Split work as needed.

(Score is Time)

MIN 1 – :45 Lat Stretch*

MIN 2 – 10-12 Alt. DB Around the Worlds

MIN 3 – :45 EZ Bike

*Options include…

Foam Roll or Lacrosse Ball Smash

Box Prayer Stretch

Childs Pose Single Arm Lifts

(No Measure)