Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

10 ground to overhead with bumper, 45/25

10 OH lunges, same bumper

10 burpee to bumper (jump to bumper)

Workout Warmup:

8 min alternating EMOM

1st min, 1 squat snatch+1 snatch balance+1 OH Squat

2nd min, 150 m run

Workout: Last done 4/10/18

“Nancy”

5 Rounds for Time

400m Run

15 OHS (95/65) sub 18 front squats if unable to do OHS.

Endurance:

AMRAP 15:

30/21 Calorie Row

15 Kettlebell Swings (20/12kg)

30 AbMat Sit-ups, palms on ground

15 Goblet Squats (20/12kg)

Lift:

5x5 DL at 70%+

Skill:

Accumulate 30 strict HSPU