Fitness
A. EMOM – 10 Mins
Even – 5 x Strict Pull-ups
Odd – 5-10 x Close Grip Push-ups
B. 15 Min AMRAP
50 x Single-unders
20 x Russian Swings
10 x Alternating Lunges
Performance
A. Establish a 10 Rep Push Press
B. 15 Min AMRAP
30 x Double-unders
20 x American Swings @ 1.5 pood/1 pood
10 x Push-ups
Sport
A. Practice Shoulder to Overhead TNG
B. 15 Min AMRAP (Easy Pace)
30 x Double-unders
20 x American Swings @ 1.5 pood/1 pood
10 x Dips (From Muscle-ups)
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