Workout of the Day

Fitness

A. EMOM x30
Min 1- 30 Double Unders (or :40 Double under technique work)
Min 2- 10 Burpees
Min 3- 15 KBS
B. 3 Rounds
SA Bent Over Row x6-8
rest :45
Prone Plank x:60-:90
rest :60

Performance

A. Rear Rack Split Squat 3×4-6 (heavier than last week)
B. 3 Rounds NFT
10 HSPU
10 Pistols
C. AMRAP 12
KB 6/6
12 Clean & Jerk 53/35
12 Burpee 2 Plate
200m Run