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Performance
A: Ring Muscle-Up; Max Rep Set

Fitness
A1: Waiter’s Bow @3031; 3 x 10-12; rest 30 sec
A2: DB Strict Press @3013; 3 x 9-11; rest 30 sec
A3: DB Step-Up: 3 x 10 per side; rest 30 sec
A4: Bent Over DB Row @2011; 3 x 10-12; rest 30 sec

Performance Conditioning
For Time
250m Row
15 Russian KB Swing 53/35
25 Burpee
15 Russian KB Swing
250m Row
Rest 8 Min
x3

Fitness Conditioning
AMRAP in 12 MInutes
10 DB Snatch
15 OH Plate Sit-Ups
20 Mountain Climbers
200m Run



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