4399 Wednesday 3/18/2026

A
500m row

3 rds
10 pvc pass throughs
5 seated box jumps
10 kip swings

2 rds
10 knees to elbows
5 strict pullups
5 bottom squat pvc pass throughs

3 sets
3 muscle snatch + 2 behind the neck snatch grip push press + 1 pause snatch balance (2s)
*Start with empty barbell and slowly add weight
(15 min)

B
Every 2 min for 5 sets
3 muscle snatch + 2 behind the neck snatch grip push press + 1 pause snatch balance (2s)

C
Partner shared burden
20 min AMRAP
500m row
8 ring muscle ups
500m row
30 toes to rings