A) Every 2:00 for 8:00
4×4 Power Snatch
4×20 MB Russian Twists

B) 16:00 AMRAP
20 Skaters
10 Wreckbag Over The Shoulders
4 KB Front Rack Carry
1 Lap Forward Run
1 Lap Backward Run

7 RFT (24:00 Cap)
5 Power Cleans
15 Wall Balls
25 Double Unders

Benchmark!
1/2 Murph
5 “L” Laps
50 Push Ups
100 Pull Ups
150 Squats
5 “L” Laps

A) 10:00 Strength
5-5-4-4-4 Bench
5×4 1/2 TGU

B) Barbell Burnout for Time: (14min cap)
2 Rounds (55/35)
25 Hang Cleans
25 Thrusters
25 Burpees over Barbell

Partner Workout!
4 Rounds (28:00 Cap)
4 Laps
30 BB Ground to OH (95/65)
800m Row
14 BB Rollouts

SPLATurday Workout!
7am and 9am workouts ONLY (no 8am)

45:00 AMRAP
3 Rounds:
12 Alt. Hang DB Snatch
12 KB Swings (53/35)
12 Hanging Knee Tucks
4 Sled Pushes (135/90)
**After completing 3 rounds, 6 rounds, 9 rounds, etc… run 5 “L” Laps or row 800m. Must alternate each time between running and rowing