Shinobi
Warm Up: KB snatches
EMOTM x8
6 Press
E90x6 2 pos. Cleans
1 min plank (All sides) no rest
9 min AMRAP
12 Back Squats Wod
6 Box Jumps
3 MU
Fitness
Warm Up: KB snatches
EMOTM x8
6 Press
TGU Heavy Single
1 min plank (All sides) no rest
9 min AMRAP
12 Back Squats
6 Box Jumps
3 Dips