WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
12 SETS, EMOM:
1) 3 ARM BAR LEFT, 3 RIGHT
2) 10 KNEELING KB B.U.PRESS 5L,R
3) :30 HOLLOW HOLD
4) 15 BAND PULLAPARTS

WOD
AMRAP 10:00:
15/12 CAL ROW
5 MUSCLE UPS / MOD: 5 RING ROW + RING DIP
20 KB SNATCHES 53/35

AFTERMATH
3 SETS
20 DB WEIGHTED STEPUPS 24/20″, 30s/20s
10 CLOSE GRIP CHEST TO DECK PUSHUPS

COOL DOWN