Warm Up: 200m or Down and backs 

3 min cardio: Bike; Rope Slam; JJ; Skater

3 x 10 W/ PVC 

• Pass thru 

• Press 

• Muscle Snatch 

Push Press: 3,3,3,3+ 

Performance: 
21-15-9
Cal Row
Hang Snatches (75/55)
Toes to Bar

then…
10 Minute EMOM 

1. 50 ft Double KB OH Carry 

2. 15s hollow rock; 15s flutter kicks; 15s sit ups

Fitness: 
21 - 15 - 9 
Cal Row 
Db Snatches 
Knee to elbow/ Tuck Ups 

10 Min EMOM: 
1) 45 sec F  carry AHAP
2) 15s hollow rock; 15s flutter kicks; 15s sit up