Take 10 minutes and work on Kettlebell Snatch.
Then EMOM for 12 minutes alternate
- Even Minute – 8 x Weighted Knee Raises from Dip Station
- Odd Minute – 8 x Weighted Glute Bridges
Then AMRAP in 12 minutes of
- 50 x Double Unders
- 25 x Toes to Bar
- 25 x Deadlifts @ 185lbs
- 25 x Box Jump Overs
Results: Glute Bridges 65-80-95-110-110-110lbs. Metcon 1 round plus 109 reps.