A)

500m row x 3

 

B)

EMOM for 10 minutes

snatch x 1

min 1 (50%)

min 2 (55%)

min 3 (60%)

min 4 (65%)

min 5 (70%(

min 6 (75%)

min 7 (80%)

min 8-10 (80-85)

 

C)

3 sets:

15 strict pull ups

15 up right rows (with dumbbells)

2 minutes rest

 

D)

4 sets:

Front squat x 4 @31×1

 

E)

“Nate”

20 minute amrap

2 muscle ups

4 HSPU

8 KB swings (70/55)