A. 4 rounds for time
run 400 meters
10 goblet squats @ 55/35
5 strict toes-to-bar
B.loaded dorsi flexion X 60 seconds ea
C.cuban rotations @ 4020 X 6-8 X 2; rest as needed
Performance
A.halting snatch w/2 second pause @ high hang @ 40-50% X 2 X 6; rest 45-60 seconds
B.AMRAP in 12:00
6 pull-ups
12 box step-ups @ 24/20
18 wall ball shots
36 double unders
C1.DB external rotation @ 3020 X 5-6 ea X 2; rest 20 seconds
C2.floor German Hang X 20 seconds X 2; rest 20 seconds
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