Shinobi
Bench Press 5×5 @75% ALT
Pendlay Rows 5×5
Split Jerk -Heavy Single
Seated Band Twists ALT DB\KB Side bends
3×8
EMOTM x15
1) 6 TnG Snatch + 2 Hop Over Burpees
2) 8 Box Jumps + 3 Hop Over Burpees
3) 10 Pullups + 4 Hop Over Burpees
Fitness
Bench Press 5×5 @75% ALT
Pendlay Rows 5×5
Push Jerk -Heavy Single
Seated Band Twists ALT DB\KB Side bends
3×8
EMOTM x15
1) 10 KBS + 2 Hop Over Burpees
2) 8 Box Jumps + 3 Hop Over Burpees
3) 10 Ring Rows + 4 Hop Over Burpees