Warm Up: 10-8-6
Calorie Ski
Up Down
Kb Deadlift High Pull
Performance:
Work to a heavy 3 Hang power clean
AMRAP 15 Min
15 Hang clean (95/55)
30/20 cal bike
15 pull ups
100 Jump Rope
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