Friday the 26th

I.
3 Rounds (NFT)
7 Broad Jumps
:35s Ring Hold
7 OH Squats (BB)

II
Back Squat 4×4 @80-90%

III.
Row 500m
20 Power Snatch 75/55#
Row 400m
15 Power Snatch
Row 300m
10 Power Snatch
Row 200m
5 Power Snatch
Row 100m
1 Power Snatch

IV.
5 Rounds
100m Run
10/7/5 Strict HSPU (pick a rep scheme)

V.
3 Rounds (NFT)
10 DB Row
7 Seated BB Hip Extensions
5 Russian Dips

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Filed under 3 Rounds, accessory work, chipper, crossfit government island, Power Lifting, strength & conditioning, WOD

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