WEDNESDAY

Part A

10 Minutes

:30 Bike or Ski

:30 second dual KB front rack hold 53/35

:30 Second passive hang on bar

:30 Second hole at top of rings or top of push-up position

Part B

9 Minutes

Every :90 seconds

Power Snatch Complex

Hang + Below the knee + Floor

Every :90 for 9 Minutes

Part C

AMRAP 14

12/9 Cal Assault Bike

12 Push Presses 115/80

12 Box Jumps 30’/24″

Performance: 115/80, 24″/20″

Fitness Strength: 95/65, 24″/20″

Fitness Speed: 75/55, 20″/12″