Fitness
A. EMOM – 10 Mins
Even – 5 x BB Push Presses
Odd – 10 x Russian Swings
B. Scaled Fran
21 – 15 – 9
Thrusters
Ring-Rows
Performance
A. EMOM – 10 Mins
1 x Snatch – 80%-90%
B. Fran
21 – 15 – 9
Thrusters @ 95lb/65lb
Pull-ups
Sport
A. EMOM – 10 Mins
Even – 3 – 5 x Reps Goat BB Movement @ 65%
Odd – 3 – 5 x Reps Goat Gymnastic Movement
B. AFAP
21 – 15 – 9
Goat BB Movement @ 55%
Goat Gymnastic Movement
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