A. E2MOM x 12 mins
10/8 Cal AB + 1 hang snatch @ ascending weight
+
For time:
50 KB swings @ 55/35#
40 Wallballs @ 20/14#
30 Pull-ups
20 Burpee box jump overs @ 24/20”
10 Devils Press @ 50/35#
Sport -
A. Muscle up - 1 rep every 30 sec. x6 mins *attempts count
B. DB incline bench press - 10-12x3 -build
C. Rope climb - 2 reps - EMOM 5 *focus on efficient descents
FIT CLASS
Part A
Tuck hold - 30 sec. x3
Reverse plank - 30 sec. x3
Side plank - 15 sec./side x3
Part B
Double KB overhead walk - 100ft x3
Seated double KB press - 8x3
Double KB swing - 6x3
Workout
30 sec. Jump squat
30 sec. Mountain climber
30 sec. Reverse crunch
30 sec. rest
x3 sets