Shinobi
E30 x10 HSPU
Front Squat 3-3-3-3 @22×1
E90 X6 2 Pos Snatch
WOD
7x 60/30r row
or
50 DU + 15 P.Snatch +3min A.bike
(10 min AMRAP #65/#35)
or
10 Min Amrap
15 Wallballs (65/45)
15 Pullups
30 Double Unders
Fitness
E30 x10 Pike PU
Front Squat 3-3-3-3 @22×1
E90 X6 3 OHS
WOD
7x 60/30r row
or
50 DU + 15 P.Press +3min A.bike
(10 min AMRAP )
or
10 Min Amrap
15 Wallballs (65/45)
15 Pullups
30 Double Unders
Matt -sledgehammer