Shinobi
KB Waiter walk ALT 5 ring rows @ 4 sec
Front Squat
3-3-3-3 @80%
Clean Pulls @100%
5-5-5
EMOTM 15
1) 6 Thrusters + 2 Hop Over Burpees
2) 8 Box Jumps + 3 Hop Over Burpees
3) 10 Pullups + 4 Hop Over Burpees
Fitness
KB Waiter walk ALT 5 ring rows @ 4 sec
Front Squat
3-3-3-3 @80%
RDL
5-5-5
EMOTM 15
1) 6 Thrusters + 2 Hop Over Burpees
2) 8 Box Jumps + 3 Hop Over Burpees
3) 10 Pullups + 4 Hop Over Burpees
Kettlebell Deadlift