Fitness

A. EMOTM 9:
1st: 20-40s FLR on rings – in external rotation if possible
2nd: 30-45s suitcase hold, right
3rd: 30-45s suitcase hold, left

B. In teams of two:
5 min AMRAP:
Burpees
*Partner holds plank while other partner works. Switch as necessary.
-Into
5 min AMRAP:
DB thrusters
*Partner holds bottom of air squat while other partner works. Switch as necessary.
-Into
5 min AMRAP:
Burpees
*Partner holds plank while other partner works. Switch as necessary.
-Into
5 min AMRAP:
Russian KB swings
*Partner holds bottom of air squat while other partner works. Switch as necessary.

Performance

A. EMOTM 9:
1st: 20-40s support on rings in external rotation
2nd: 30-45s suitcase hold, right
3rd: 30-45s suitcase hold, left

B. In teams of two:
5 min AMRAP:
Burpees
*Partner holds plank while other partner works. Switch as necessary.
-Into
5 min AMRAP:
Thrusters (75/55)
*Partner holds bottom of air squat while other partner works. Switch as necessary.
-Into
5 min AMRAP:
Burpees
*Partner holds plank while other partner works. Switch as necessary.
-Into
5 min AMRAP:
Hang power snatches (75/55)
*Partner hangs from pull-up bar while other partner works. Switch as necessary