Shinobi
4 x 30/30 Banded KBS
Back Squat 3x 10 (@60-65%)
E90 X6 2 Pos Clean + Jerk
EMOTM x12
1) 3 Muscle Up + 4 burpees
2) 5 Thrusters + 3 Burpees
3) 2 KB Squat Snach (each) + 2 Burpees
Fitness
Back Squat 3x 10 (@60-65%)
E90 X6 3 KB Clean + Jerk
EMOTM x12
1) 3 Dips + 4 burpees
2) 5 Thrusters + 3 Burpees
3) 10 KB Swing + 2 Burpees
Curtis – Wallball