Fitness-
A. EMOM x 14 min
even - 3-5 Push Jerks
odd - 30 sec row sprint max cal
+
8 min AMRAP+
30 Air Squats
20 Med Ball Sit ups
10 Dips
Performance-
A. EMOM x 14 min
Even - 5 TnG Push Jerks @ 75% max jerk
Odd - 30 sec AB Sprint max cal
+
+
8 Min AMRAP
30 Air Squats
20 TTB
10 Ring Dips
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