Warm Up: EMOM: 5
200m
12/ 9 cal bike
step ups
jump rope
Lateral band walks
Death before dishonor
Every 2:00 minutes until failure or 6 rounds minimum
Complete
8 DB Snatch(4/4)
8 SA Thruster (4/4)
8 Burpees
Score = TOTAL ROUNDS Completed
Finisher: 4 Rounds:
30 seconds on 30 seconds off
Dips
Hammer Curls
Db Skull Crusher or kick backs