3 Rounds
6 Spider Lunges
6 Alt T Push Ups
6 Plank to Squat
6 Alt Dead Bugs
Strict Press (25 Minutes)
Prep: 1×10 w/bar 3×5 working up*
Work: 4×5 at same weight (75-80%/RPE 7.5)
Prep (4 Minutes)
2×3 DB hang Power Snatch+3 Burpees
Work
5 Rounds for time (12 min Cap)
15 Burpees
5 DB Hang Power Snatch (50/35s)