Fitness
A. Close Grip Bench Press – 4 x 10 w/2 Min Rest
B. 20 Min AMRAP
10 x Box Step-ups
15 x Swings
30 x Double-unders (2:1 Singles to Doubles)
Performance
A. Close Grip Bench Press – 4 x 10 w/2 Min Rest
B. 20 Min AMRAP
10 x Burpees
15 x American Swings @ 1.5 pood/1 pood
30 x Double-unders
Sport
A. Close Grip Bench Press – 4 x 10 w/2 Min Rest
B. EMOM – 8 Mins
Even – 15/10 x Ring-dips
Odd – 15 x American Swings @ 2 pood/1.5 pood
4 Min Rest
EMOM – 8 Mins
Even – 30 Sec x Cal Row
Odd – 30 Sec x Double-unders
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