Shinobi
Front Squats 5×5 @75%
ALT Pendlay Rows
Press – Max
Tabata Situps
EMOTM x15
1) 5 Thruster + 2 Hop over Burpees
2) 5 R. Pushups + 5 Pullups
3) 8 TnG Power Cleans
Fitness
Front Squats 4 x 8-10
ALT DB Rows
Press Max
Tabata Situps
EMOTM x15
1) 5 DB Thruster + 3 Burpees
2) 10 Pushups + 5 Pullups
3) 10 KBS+ 8 Wall Ball
Dee