A. 3 Sets rotate through, rest as needed
A1. Lateral Lunge x8-10 each leg
F: just bwt
P/S: holding KB/DB in center of chest
A2. 2KB Overhead Carry x100'
all groups; adjust load as needed
"Shake and Bake"
20 min AMRAP:
teams of 3; waterfall style;
P1 does first movement, then P2, then P3, then go to next movement
1. Ring Dips x8 [F: Push Up x8, P: Assisted or Rx]
2. AB x8/7 Cal [all groups]
3. Hang Power Clean x8 [F: Slam Ball or RKBS, P; 95/65#, S: 135/95#]
4. Row x8/7 Cal [all groups]
5. Odd Object Carry: 100' [your choice - have fun!]