Shinobi
1 1/4 Front Squat 3-3-3-3
3x 3 P.Snatch TnG
Snatch 1-1-1-1
60sec WT Plank rest 30 sec
60 Second plank
WOD
350m Row x4
rest 1min bt sets
or
6x 30/60 Assault Bike @85%
or
E90 x5 5 Deadlift + Wallball
Fitness
1 1/4 Front Squat 3-3-3-3
Push Press
3-3-3
Snatch Press
5-4-3-2-1
60sec WT Plank rest 30 sec
60 Second plank
WOD
350m Row x4
rest 1min bt sets
or
6x 30/60 Assault Bike @85%
or
E90 x5 5 Deadlift + Wallball
TL – Handstand