Shinobi
Warm Up : Agility Ladder
Press 3×10
Push Jerk -Heavy Single
Ghost Sets (Back Squat)
Back Squat – Heavy Single
E30 x10 Muscle Ups 2
30/30 x4
Ab Twists
EMOTM x15
3 Snatch (Full) + 3 Hop Over Burpees
10 Pullups + 5 Hop Over Burpees
15 Wallballs
Fitness
Press 3×10
Push Jerk -Heavy Single
Ghost Sets (Back Squat)
Back Squat – Heavy Single
E30 x10 DIps 2
30/30 x4
Ab Twists
EMOTM x15
4 OHS+ 3 Hop Over Burpees
10 Pullups + 5 Hop Over Burpees
15 Wallballs
Floyd running