Prep
9min Emom
1.lying Straight arm scapular retraction x 10 reps
2.Kettlebell half kneeling Clean x 5 reps per side
3.Hips High Crab walk x 10 forward 10 backwards steps
Essentials
A.
3 Sets
Dual Dumbbell Push Press x 8 reps
Rest 20 sec
Dual Dumbbell Bent Over Row x 8 reps
Rest 20 sec
Rower Pike Up x 10 reps
On the 3 min marks
B.
10 min emom
1.Russian Kettlebell Swing x 15 reps
2.Row x 12/9 cal
Right into
5 min amrap
Single Unders x 20 reps
Inchworm x 4 reps
Rest 1 min
10 min emom
1.4 Kettlebell cleans + 4 Kettlebell Snatches right arm
2.4 Kettlebell cleans + 4 Kettlebell Snatches left arm
Right into
5 Min amrap
Burpee jumping pull ups
Fitness
A.
3 Sets
Dual Dumbbell Push Press x 8 reps
Rest 20 sec
Dual Dumbbell Bent Over Row x 8 reps
Rest 20 sec
Rower Pike Up x 10 reps
On the 3 min marks
B.
10 min emom
1.Russian Kettlebell Swing x 15 reps 70/55
2.Row x 15/12 cal
Right into
5 min amrap
Double Unders x 20 reps
Wall Walks x 2 reps
Rest 1 min
10 min emom
1.4 Kettlebell cleans + 4 Kettlebell Snatches right arm
2.4 Kettlebell cleans + 4 Kettlebell Snatches left arm
Right into
5 Min amrap
Burpee Bar Muscle Up