12 banded landmine RDL w 3 sec negative
Into
8 dbl db walking lunge each leg 50#
Front squat
20 light 95#
5 half from bottom into 5 full x3 115#
Same again 135#
10 heavy w 3 sec negative 155#
20 reps at 115#
I had to rack after 3 from bottom on 2nd round of that. Then finished after 30 sec.
3 rounds
15 dbl kb front rack kneeling squats 53#
20min amrap
Run 400m/bike 30 cals
12 wallball 20#
Plate push 50m
5 squat snatch 135#
Alternate run and bike per round
R: 3 plus 18 cal bike
Had 3 failed snatch total
