Shinobi
3 Sets
1x KB Waiter walk ALT Wallslides x15
ALT H.Ring rows x6-8
10 Mins Pistol Progressions
Back Squat 3×3 (@75-80%)
E90 X6 2 Pos Snatch
WOD
9x 30/30r row @90%
or
6x 30/60 Assault Bike @85%
or
9 Min Amrap
10 Front Squat
15 C2B
20 KBS
Fitness
3 Sets
1x KB Waiter walk ALT Wallslides x15
ALT H.Ring rows x6-8
10 Mins Pistol Progressions
Back Squat 3×3 (@75-80%)
E90 X6 4-5 OHS
WOD
9x 30/30r row @90%
or
6x 30/60 Assault Bike @85%
or
9 Min Amrap
10 Front Squat
15 Pullups
20 KBS
Jose