On the 4:00 x 5 Rounds:
12/9 Calorie Asaullt Bike or Row
9 Barbell-Facing Burpees
6 Power Snatches 135/95lbs (Rx+ 155/105lbs) *Or scale to weight you could cycle 7-9 times in row unbroken.
*BeachFit will do 10 Plate Ground to Overhead
3×8 Tempo Dumbbell Push Presses
3×8 Tempo Dumbbell Bent Over Row
3x Max Effort Ring L-Sit Hold
On the DB Push Press…
Starting with the DB’s in the front rack position, a full push press to extension. On the lowering phase, take a full 4 seconds to return the weights to the shoulders.
On the DB Bent Over Row…
This is eight repetitions on each side, as these are completed one side at a time, while positioning on a bench or box. Start with the arm at full extension, with our torso close to parallel to the floor. A “regular” pull speed, bringing the weight to the outside of the chest, and pause for a full second here. Following, a four-second negative back to the starting position.
On the Ring L-Sit…the aim is to be able to complete this movement for at least 10 seconds on each attempt. Scale to Box L-Sit or Hollow Body hold