10 Scap retractions
10 Iron cross, belly down
5 Air squat + vertical rotation
Thrusters, 95# / 65#
5 Minute AMRAP:
Farmer’s carry, you select the weight.
Grab anything heavy and walk it the leng of the gym. To record your score, multiply (weight of one hand)x(distance traveled), e.g. 32kg each hand for 200m = 32×200 = 6400 scored.
Weighted hip extension 20/15kg
Deadball hold, 65/45kg
Rest 3 minutes after each effort