Strength/Conditioning
A.
Alternate E2MOM x 5rounds
0-2: With double kb on front rack position, do 16 alternating presses(8each) + 10 double kb rows – inside legs AHAFA
2-4: 6-8 Hinge Ring Rows + 6-8 Supinated Ring rows + accumulate 30” L sit on the rings , if you are efficient enough keep your arms on external rotation.

B.
EMOM x 10
2 rounds of:
0-1: 10-18 Row/ski/ab (kcals)
1-2: 14-22 Double db Thrusters @ 10-22,5/5-17,5kg
2-3: 18-26 Kb Sdlhp 32/24 or 16-24/12-16kg
3-4: 40-50” Plank Hold
4-5: 15-25 Box Jumps

Coaching Notes
—Count nothing.Try to perform at the biggest possible range of repetitions.
—Keep your breathe and your form. Try to maintain the same reps throughout the 2 rounds