9am: Oly

10am: Endurance 

11:15: yoga

 

12 min AMRAP Ladder (2-4-6-8-10…)

Cal Row

Burpee over rower

 

12 min EMOM (complete 1 round every min on the min) 

3 strict pull-ups

6 ring push-ups

9 jumping target squats

 

12 min AMRAP

12 Alt Russian KB Swings, 53/35

12 Push Press, 53/35 (6 each arm)

12 OH Lunge, 53/35 (6 each arm)