Fitness
A. EMOTM 10-
1st- 30s Handstand hold
2nd- 3-5 Kipping knee raises
B. 6 Minute AMRAP
10 Walking lunges
5 dips (Ring, rack, box)
5 ring rows
10/side Single arm Russian KB swings, tough
Rest 4 minutes
6 minute AMRAP
10 Ball slams
10 Row calories
10 Wall balls, tough
Performance
A. EMOTM 10-
1st- 2 Strict HSPU + 3 kipping HSPU
2nd- 3 Bar ball-up
B. 6 Minute AMRAP
10 Alt pistols
3 MU
10/side Single arm Russian KB swings (53/35)
Rest 4 minutes
6 minute AMRAP
10 Toes-to-bar
10 Row calories
10 Wall ball 2-for-1’s (20/14)
