IMG_7295ARE squats x 2 rounds
x-band walks x 10/side
plank walk outs x 10
kip swing on rings x 10

FITNESS/PERFORMANCE

A.  Clean pull w/ pause + PC from pause above knee; 1+1; EmOM x 10 minutes
B.  12 minute EMOM
minute 1: 5 snatch grip RDL’s to knee @ 32X1 tempo
minute 2: wall walks x 3 w/ 3 sec. hold in good vertical position
minute 3: 10-12 v-ups
+
7 minute amrap
1 rope climb *scale up to legless or scale to 7 Ring Rows
15 box jumps, 24/20″

7 minute amrap
10 cal on AD
15 box jumps, 24/20″
“Sweat Sesh”
40 minute Easy AD ride




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