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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