HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds for quality
10 Crossover Step-Overs

8/8 Single Arm Ring Rows

6 Yoga Push-Ups w/5sec Pause in Down Dog

:30sec Supine Grip Dead-Hang

5 Muscle Snatch

5 Thrusters

B: Warm-up (No Measure)

Primer
5 Burpees

5 Tng Power Snatch

5 Box Jumps

5 Thrusters

5 Pull-Ups (variant for workout)

R: 60sec

X2 Sets

C: Metcon (3 Rounds for reps)

3 Rounds For Total Reps in 17 minutes

1 minute Burpees

1 minute Power Snatches (R+75/55, Rx 65/45)

1 minute Box Jumps (R+24/20, Rx20/16″)

1 minute Thrusters

1 minute Chest-to-Bar Pull-Ups

1 minute Rest

D: Metcon (AMRAP - Rounds and Reps)

5:00 AMRAP

15 Barbell Bent Rows

10 Muscle Clean and Press

10 Overhead Squats

(R+45/35, Rx 33/15)