Strength

EMOTM 15 Minutes of:

Minute 1: 20-30s DB Bent Row

Minute 2: 20-30s DB Seated Bent Over Flies

Minute 3: 20-30s BB Shrugs (Behind Back)

*Repeat 5 Times*

MetCon

For Time:

15 Snatches (65/95#)

15 Calories Assault Bike

12 Snatches (75/115#)

12 Burpee Box Jumps (24/30″)

9 Snatches (95/135#)

9 Weighted Box Step Overs (W: 20/35 M: 24/50#)

6 Snatches (105/155#)

6 Wall Walks

3 Snatches (125/185#)

3 Rope Climbs