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FRIDAY!

MET CON(S):
30:00 Clock!

A) 10:00 AMRAP!

E:
8 Hang (full) Snatches #115/75

100 M FC #55/35 DB’s

REST 3:00!

B) 8:00 AMRAP
(as many reps as possible)

Ladder:
4-6-8-10-12-10-8-6-4

E:
Alt. FR Lunges #115/75
TTB

RX:
TTB
Alt. FR Lunges #95/65

M/S:
Alt. FR Lunges #85/55
(BN Lunges or OHL #35/25)

TTB (Hanging Knee Raises or Double Knee Hugs)

If you complete the ladder before the time cap, perform ME Burpees until time is up. Your (Ladder) time + total reps for the Burpees = Your score! Note: Burpees is not a filler. No holding back!

REST 3:00!

C) 6:00!
3×200 M Sprints!