Warm-Up
Pre Warm-up hip opener
2 Rounds
15 Sumo Air Squat
15 push-up
20 second single arm hang (each arm)
2 Rounds
8 jumping Squats (barbell on back
8 behind the neck push press
8 Kips

Conditioning
For time
30 Toes to Bar
30/21 Calorie Assault Bike
15 Thruster (115/80)
60/42 Calorie Row
15 Thruster (115/80)
30/21 Calorie Assautl bike
30 Toes to Bar

Strength
E2MOM for 6 Rounds
3 Back Squat
5 Strict CTB Pull-Up (sub 2, 5 second negative)