RP: Light Training Day
Essentials:
A.
16min EMOM
1. V- Ups x 12 reps
2. Long Jump x 12 reps
3. Knee Raises x 12 reps
4. Russian Kettlebell Swing x 18 reps

B.
3 Rounds For Time:
Ring Pull x 21 reps
Kettlebell Swing x 15 reps
No Jump, No Clap Burpee x 9 reps

Fitness:
A.
16min EMOM
1. Turkish Get Up x 1-2 reps Per Arm
2. Hang Power Snatch x 6 reps 95/65
3. Toes to Bar x 6-10 reps
4. Hang Power Clean x 12 reps 95/65

B.
3 Rounds For Time:
Vertical Ring Pull x 21 reps
Kettlebell Swing x 15 reps 55/35
No Jump, No Clap Burpee x 9 reps

Performance:
A.
16min EMOM
1. Bar Muscle Up x 6/4 reps
2. Hang Power Snatch x 8 reps 115/85
3. Toes to Bar x 12 reps
4. Double KB Overhead Walk x 100ft 55/35

B.
3 Rounds For Time:
Chest to Bar x 21 reps
Double Kettlebell Snatch x 15 reps 35/25
No Jump, No Clap Burpee x 9 reps

Competitor Session 2:
A.
5 Sets
Skin the Cat x 6 reps
Rest 90 sec

B.
5 Sets
Ring Star Plank x 20 sec per side
Hollow Rock x 20 reps
Rest 90sec

C.
5 Sets
Ski x 20 cal
Rest 90 sec