Shinobi
E30 x10 HSPU
Front Squat 3×5 (@70-75%)
E90 X6 2 Pos Snatch
WOD
6x 60/30r row @90%
or
50 DU + 20 Pullups +3min A.bike
(9 min Max)
or
9 Min Amrap
10 Thrusters (65/45)
15 Pullups
30 Double Unders
Fitness
E30 x10 Pike PU
Front Squat 3×5 (@70-75%)
E90 X6 5 OHS
WOD
6x 60/30r row @90%
or
50 Skips + 20 Pullups +3min A.bike
(9 min Max)
or
9 Min Amrap
10 Thrusters (65/45)
15 Pullups
30 Double Unders
Chris – box jump