Warmup

3 sets

1-2 banded levers

30 sec hollow hold

1-2 hips to rings

30 sec Superman hold

1-2 muscle up trans

10 alt pencils

20 min Amrap

20 alt db snatch

1:20 bike

10 single arm pp

1:20 bike

25’ hs walk

5 rounds+20 db snactb :30 sec bike

felt pretty solid all hs ub and db snatch and pp ub.

20 min Amrap

20 db thrusters

40 burpees

60 cal row

200 du

2 full+14 thrusters

hr was pretty high throughout the du. Burpees were smooth