Dwight said it was easy..
Saturday -MAP
Every 3 min for 9 minutes complete the following:
12 DB Walking Lunges
6-8 DB Standing Press @ 30×0
20 sec Hollow Rocks
+
6 min @ 85-90%:
6 Alt DB Snatch @ 35/50
30 sec FLR on Rings
+
rest 5 min
+
EMOM x 16 minutes @ high effort
1st – 30 sec Rowing
2nd – 30 sec AirBIke