WEIGHTLIFTING I. 12X40 SEC1.: 5 T2RING2.: 5-5 KB CROSS PULL3.: 5-5 DB EXT. ROT. II. EMOMX33 POS. SNATCHEMOMX10 1 SNATCH @ 70-80% III. IN 10′

LIGHT CROSSFIT I. AMRAP 9′ 3 T2B2 PULL-UP1 CHIN UP II.6X2’/1′20M WALKING LUNGE10 WBS10 RUSSIAN SWINGMAX RING ROW CROSSFIT I.FT.: 10-1 T2B ARCH ROCK II.

LIGHT BOOST I. FT.:100 JUMP ROPE 80 ABMAT SIT UP60 RUSSIAN TWIST40 K2H20 DU’S II. EMOMX221.: 9/7 CAL SKIERG2.: 3 BURPEE+ 6 SLAM BALL BOOST