Warm Up:
Around the world: EMOM 6
- Step up
- Bike
- Traveling plank
- Lunges
- row
- High Knee, Butt Kick, Lat Shuffle
Performance:
Work to a heavy 3 Hang power clean
AMRAP 15 Min
- 15 Hang clean (95/55)
- 30/20 cal bike
- 15 pull ups
- 50 D.U. or 100 single under
Fitness:
EMOM 21 minutes:
- 20 flutter/ 20 sec hollow
- 20 air squat
- 40 sec plank (pillar/ right/ left your choice)
- 15- 20 ring row
- 20 lat over
- 40 sec wall sit
- 30 rope slam
*add minute rest as needed
CASHOUT: Coaches choice