Thursday

Coach will warm you up accordingly

A1. Paused Push-Up - pause 1 sec in each position - top, middle, 1" off the floor x 3-5 reps
A2. Feet Elevated Ring Row X 8-10
X3 sets rest 60-90 sec

B1. Clean Grip RDL @3011- 5 rep
B2. KB FR march - 30 sec https://www.youtube.com/watch?v=BEcOMTJC3k0
B3. 1 arm KB Snatch X 6-8 R / 6-8 L
X 3-4 sets

+
12 min EMOM:
min 1: 4 Chest to Bar, 4 kipping Pull-Up, 4 kipping T2B,
min 2: 5 Ab-wheel K2E @3030
min 3: 20 Ball Slam