Fitness
A. EMOM – 8 Mins
5 x Deadlifts (TNG Optional)
B. 12 Min AMRAP
50 x Double-unders or (30 Sec DU attempts)
20 x Russian Swings
10 x Ring Rows
2 Min Rest
2 Min AMRAP
HR Push-ups
Performance
A. EMOM – 8 Mins
5 x TNG Power Snatches @ 95lb/65lb (TNG Optional)
B. 12 Min AMRAP
50 x Double-unders or (30 Sec DU attempts)
5 x G2O 135lb/95lb
10 x Pull-ups
2 Min Rest
2 Min AMRAP
HR Push-ups
Sport
A. EMOM – 8 Mins
5 x TNG Power Snatches @ 135lb/95lb
B. 12 Min AMRAP
50 x Double-unders
5 x G2O @ 185lb/115lb
5/3 x Muscle-ups
2 Min Rest
2 Min AMRAP
Ring-dips
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