Prep:
3 Sets:
10/side Fire Hydrants
20-30 sec/side Side Plank
20 sec Bar Hang

Fitness

A. 3 Sets:

5 reps – 1 and A Quarter Goblet Squats
3 sec down on first descent.
every 2min

B. 5 Sets:

Every 2:30:
2 Back Squats 30X1
Strict Pronated Pull Ups AMRAP-1

C. For Time:

10-8-6-4-2
Row cals
OHS 115/75
CTB

 

Essentials

A. 3 Sets:

5 reps – 1 and A Quarter Goblet Squats
3 sec down on first descent.
every 2min

B. 5 Sets:

Every 2:30:
2 Back Squats 30X1
Ring Row AMRAP-1

C. For Time:

10-8-6-4-2
Row cals
Front Squats 75/55
Ring Row