4448 Wednesday 5/6/2026

Written By 9

A
3 min ride, row or ski

2 rds
10 pvc pass throughs
20s chin up grip bar hang

2 rds
20 walking lunges
10 kip swings

10 pvc muscle snatch + OHS
5 strict pullups

2 rds
With an empty barbell
5 hang snatch high pulls
5 behind the neck snatch grip push press
5 ohs
5 snatch balances
(15 min)

B
14 min EMOM
Min 1: 10 pullups
Min 2: 20 pushups

C
Alternate full rds with a partner
16 min AMRAP
5 C2B pullups
150/100m Ski
2 squat snatches (155/105)

9
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4447 Tuesday 5/5/2026