1. For quality
• 40 reps push backs https://youtu.be/ayQoxw8sRTk?si=cMe3vuJxHDOF5GS6
* every 10 reps complete:
• 5 pike pushups
• 10 deadbugs
2. Strength / EMOM 10’
Odd: 5-7 strict ring pullups
Even: 5-7 strict hspu
3. In a 3’ window complete/ 1’ rest/ 4 sets
• 24 Alternating Snatches /from ground/
• max cals rowing
4. Acc. Work 3 sets
• 30 DB flutter kicks
• 15 skull crushers @bb
• 20 weighted crunches