Skill TTB or K2E
Emom 12 :45w/:15r
min 1- Max reps HKR , TTB, or K2E
min 2 – Max cal
min 3 Rest
Tabata wod:
Odd – KB sumo High pulls
Even – push ups
Rest 1 min
Tabata 2
Odd- KB swings
Even – TTB or K2E
Rest 1 min
4:00 on/2:00 off x 521 cal15 Deadlift 9 burpees over Bar
4 rounds 20 min Core circuit for quality 50 Russian twists 60s plank hold 5 Dragonfly or candlestick 16 weighted dead bugs 20 min to build to a heavy
Snatch warm-up EMOM x6 @light, building to moderate:1 snatch from above the knee1 snatch from below the knee1 snatch from the floor EMOM x6 @moderate,
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