Shinobi
Front Squat 5 x3 @75% ALT
Pendlay Rows 5×5
SplitJerk -Heavy Single
Tabata Situps
EMOTM 15
1) 6 TnG P.Clean + 2 Hop Over Burpees
2) 8 Box Jumps + 3 Hop Over Burpees
3) 10 Pullups + 4 Hop Over Burpees
Fitness
Front Squat 5×5 @75% ALT
DB Rows 5×5
Push Jerk -Heavy Single
Tabata Situps
EMOTM 15
1) 6 Thrusters + 2 Hop Over Burpees
2) 8 Box Jumps + 3 Hop Over Burpees
3) 10 Ring Rows + 4 Hop Over Burpees
Side Planks