Warm up: 3 rounds
10 cal bike/row
5 squat + thoracic rotation per side
10 mini band squats
25ft 1- arm oh walking lunges, per side
5 pull ups ( will explain in class)
workout #1. EMOM 10 – Alternating
3 Squat Clean
3 strict pull ups
workout #2. 3 3MIN AMRAP
15 thruster, 95/65
15/12 cal bike/row
2:00 rest in-between am raps
RPE 8-9: Very hard, 1 word answer or unable to speak.