A
12 EMOM
Min 1: Run 1 Lap
Min 2: 6-8 Clapping Pushups
Min 3: 10 Kip Swings with a beautiful hollow position
B
Bench Press
5x5
*Immediately after each set do 10-20 Pushups
(15 MIn)
C
6 Rounds
1-5 Ring MU
Rest :30
(15 Min)
D
100 Russian Swings
Every Break:
Ski or Ride (15/12)
*15 min Timecap