3 rounds not for time:
30-60 double-unders
10 hip extensions, 20X1
10 glute-ham sit-ups
Every :90 for 15:00 (10 total sets, 5 of each):
Sets 1-5: 3 hang power snatches, start light
Sets 6-10: 3 hang power cleans, pick up where you left on snatches and build to moderate
+
AMRAP in 20:00 in teams of 2, 3, or 4, teammates complete full rounds and trade off relay-style, sell out when it’s your turn:
6 power cleans @ 115/75 or med ball to shoulders
6 burpees
6 power cleans or med ball to shoulders
6 burpees
200m run or 250m row
+
Not for time:
Accumulate :90 in tuck L-sit on parallettes
Post results to comments.
3 NFT complete
15:00 every :90
1-5 3 HPS 85-90-95-100-105
6-10 3 HPC 105-115-125-135-145
+ 4 rounds:
6 PC @ 75
6 burpees
6 KBS @ 53
6 burpees
200m run
10:45