A. Primer

2x 50’/arm Bottoms Up KB Walk 

B.

4 Rounds: 

10/side Half Kneeling DB Arnold Press 

Rest :30 

8 Barbell Pendlay Rows 

Rest 2:00

C.

Health

3 rounds: 18 Min Time Cap (Partners will alternate every movement) 

20 Cal Bike 

30 Wall balls (14/10)

20 DB snatches, alternating (35/25)

15 Lateral Burpees over the Sandbag 

6 D-ball /Sandbag over shoulder 

F+P: 

3 rounds: 18 Min Time Cap (Partners will alternate every movement) 

20 Cal Bike 

30 Wall balls (20/14)

20 DB snatches, alternating (50/35)

15 Lateral Burpees over the Sandbag 

6 D-ball /Sandbag over shoulder (150/100)