Fitness
A. Kipping for Toes-to-bar instruction- 5 minutes
then…
Toes-to-bar
3×3.3.3

B. DB RFESS
3×6-8/Leg, 20X1, Rest 90s

C. 10 min AMRAP:
10 DB thrusters, tough
50 double-unders or singles
30 Russian KB swings, tough

Performance
A. Kipping for Toes-to-bar instruction- 5 minutes
then…
Toes-to-bar
3×3.3.3

B. Barbell Front rack RFESS
3×6-8/Leg, 20X1, Rest 90s

C. 10 min AMRAP:
10 thrusters (95/65)
50 double-unders
30 KB swings (53/35)