FLOTSAM
2 Rounds
15/12 Calorie Row
15 Overhead Squats (115/80)
30 Chest to Bar Pull Ups
15 Overhead Squats (115/80)
15/12 Calorie Row
-rest 3 minutes between rounds-
STRENGTH
Hang Snatch + OHS
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See AllACAI 24 minute EMOM Minutes 1 & 2: 90 Sec Bike/Row @ 55-65% Minute 3: 20 Toes to bar Minutes 4 & 5: AMRAP 5 Power Snatch (155/105) + 5 Overhead Squats (155/105) + 10 Bar Facing Burpees Minute 6: REST
DRAGONFRUIT 5 sets: (1:1 rest or IGYG with partner 12/10 Calorie Row 15 AbMat Or 10 GHD Sit-ups 12/10 Calorie Row 10 V-Ups Strength Row Practice, Pace Before or after the WOD perform as many of the fo
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