Shinobi
3 Sets
1x KB Waiter walk ALT Wallslides x15
ALT H.Ring rows x6-8
1 1/4 Back Squat 3-3-3-3
E90 X6 2 Pos Snatch
WOD
3x 500m row Rest 1min
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
1 1/4 Back Squat 3-3-3-3
E90 X6 4 Push Jerk
WOD
3x 500m row Rest 1min
or
6x 30/60 Assault Bike @85%
or
9 Min Amrap
10 Front Squat
15 Pullups
20 KBS
Floyd