Shinobi
3 sets
8 Single Arm Ring Rows ALT
12 Strict Pullups
EMOTM x8 P.Snatchx3 + 1 OHS
Back Squat
4 Sets to Heavy 3
5 Rds
2 Muscle Up
3 Snatch (Full)
100M Run
Fitness
3 sets
Pushups ALT
H. Ring Rows
EMOTM x8 3 OHS + Hop Over Burpee
Back Squat
4 Sets to Heavy 3
5 Rds
5 Dips
7 Push Press
100M Run
Leg swings or dance routine?