Fitness

A. EMOTM 9:
1st: 30-45s scap push-ups
2nd: 20-30s/side suitcase hold (tough)
3rd: 20-30s hollow hold
B. In teams of two – partners switch working as they wish —
10 min AMRAP:
10 Russian KB swings
10 burpees
-Into
10 min AMRAP:
10 DB push presses
10 reverse goblet lunges, alternating

Performance

A. EMOTM 9:
1st: 1-2 skin-the-cats on rings
2nd: 30-45s scap pull-ups on pull-up bar
3rd: 30-45s double KB front rack carry (tough)
B. In teams of two – partners switch working as they wish —
10 rounds:
30 double-unders
15 power snatches (75/55)
-Into
10 rounds:
12 hang power cleans (75/55)
9 shoulder-to-overhead (75/55)
6 bar-facing burpees
*20 minute cap.