attwpbAlternating On the Minute x 12 (6 Rounds): Minute 1) 2 Front Squat Minute 2) 4 Back Squats
Barbell: 75% of 3-Rep Max Back Squat (on both lifts).
3 Rounds: 400 Meter Run 12 Dumbbell Power Snatches (50/35) 20 Dumbbell Front Squats (50/35)
Four rounds for time of: 400 Meter Run 10 Single-Arm Dumbbell Push Press* (left side – 55/35 lbs) 10 Single-Arm Dumbbell Push Press* (right side – 55/35 lbs) 15 Ring Dips
2,500M Row Then: 40 Wall Ball Shots (20/14 lbs) 20 Burpee Box Jump-Overs (24″/20) 30 Wall Ball Shots 15 Burpee Box Jump-Overs 20 Wall Ball Shots 10 Burpee Box Jump-Overs