Thursday the 16th

I.
3 Rounds (NFT)
07 BB Overhead Squats
07 Ring Rows
10 Calorie Bike

II.
EMOM (10)
1 Power Snatch @77+%

III.
AMRAP (13)
4 Thrusters 115/80#
6 Ring Dips
12 Calorie Row

***
III.
3 Rounds (NFT)
14 Step-ups (20′)
14 Mason twists
07 Strict Pull-ups

V.
3 Rounds (NFT)
10 Dislocates
10 Hollow Rockers
10 Band Pulls

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Filed under 3 Rounds, accessory work, amrap, crossfit, Olympic Weightlifting, strength & conditioning, WOD

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