General warm-up
10min. EMOM: (In the same minute)
10/8/6 KB Swings 53/36
10/8/6 Burpees
Then…,
Establish (New) 1RM Front Squat
Then..,
15min. AMRAP:
With a partner Alt Rds 1:1
7 Cal Assault Bike
7 DB Thrusters 35/25
7 TTB
Extra:
10min. to finish:
40-30-20-10
DB/KB Bent Over Row 88/70/50/35
80-60-40-20
Russian Twists
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