Shinobi
E30 x10 HSPU
OHS @ 22×1
3-3-3-3
E30 x 10 Muscle up
Tabata x9
15min @ 75%
S.Arm OH Lunge x10 (each)
15 Power Cleans
15 Pullups
15 Wallballs
or
15 Min AMRAP
30 Wall Balls
20 KBS
15 Pullups
10 Box Jumps
Fitness
E30 x10 Pike PU
OHS @ 22×1
3-3-3-3
E30 x 10 Push Up
Tabata x9
15min @ 75%
S.Arm OH Lunge x10 (each)
10 Burpees
15 Pullups
15 Wallballs
or
15 Min AMRAP
30 Wall Balls
20 KBS
15 Pullups
10 Box Jumps
Dumbbell snatch