Jack and Jackie finishing up Murph, Derek pacing them.
500 m row or 400 m run
3 rounds of:
10 hallow rocks
10 planks, alternating forearm to plank, (push-up position)
10 min EMOM of
10 DB snatches
5 Strict Handstand Pushups, no kipping. Mod, use bumpers + ab mat if you can't do from the ground. If you can't stand on your hands, do 15 perfect pushups.
5 Strict Pull-Ups (use alternate grip), Mod use bands but no kipping
10 Dumbbell Strict Presses, single arm 5 each arm 50/35.
10 DB Bent Over Rows (each arm) on box jump. 50/35
Sub KB's if we get short on DB's 24/16kg's
10 rounds on the 90 sec. 1 hang squat snatch+ 1 squat snatch from the ground+ 1 snatch bal.
5 rounds of:
10 alternating pistols
12 GHD situps