Shinobi
Cossack Lunges ALT WT Pullups
4×8
Back Squat
70% x5 x2
80% x3 x2
90% x1
Paloff Press 3×8 (1/2 Squat)
6 Min AMRAP
15 P.Snatch 75/45
30 DU
rest 2 Mins
6 Min AMRAP
10 Push Press (75/45)
8 C2B Pullups
5 Box Jumps
Fitness
Cossack Lunges ALT H. Ring rows
4×8
Back Squat
60% x5 x2
70% x3 x2
80% x3 x2
Paloff Press 3×8 (1/2 Squat)
6 Min AMRAP
15 KBS
30 Single Skips
rest 2 Mins
6 Min AMRAP
15 Wall Ball
15 Core Rot.
10 Burpee
Kevin – ring row