Time: 25

Lower Back SMR (5 min)
200m Run
15 KB Deadlift
10 DB Press e/s
10 Cossack Squats
8 Ring Rows

Part 1
Time: 25
Primary: Ventilation - Secondary: Plumbing

4 Rounds
200m Run
21 DB Snatch 50/35->35/20->25/15
13 Box Jumps overs 30/24->24/20->Step-ups
8 Pull-ups->16 Jumping Pull-ups

Focus on keeping heart rate high and breathing heavy throughout the 4 rounds. DB Snatch should be smooth and unbroken. Box jump overs should also be smooth and consistent, pick a height that is challenging but not at the expense of the heart rate and breathing.

Part 2
Time: 10
Primary: Electricity - Secondary: Plumbing

7 minute AMRAP
(Every break do 20 sit-ups)
7 minutes Accumulate if not doing atleast 30 at a tim

Go for big sets and use the sit-ups on the break as their rest. If they are not proficient at DU use the 7 minutes to accumulate as many DU as possible.

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