WARM UP

5 Minutes user choice cardio – building speed ea minute

+

3 Rounds:

Empty bar warm up

MOBILITY

T-Spine
Shoulders

STRENGTH

A. Series – 4 Rounds

• 5 OHS
• 12 ring dips
• rest :60

B. Series – 4 Rounds

• 5 hang muscle snatch
• 12 ring inverted rows
• rest :60

C. Series – EMOM x 12 Min

• M1 – 5 split jerks
• M2 – 5 jump pullups
• M3 – 15 sit-ups