Warm-Up

3 Sets:

6 Dyanmic Scorpions
7 Pineapple Pickers
8 Knee Hug to Lunge

Strength/Skill

Push Press

4-4-4-4-4 @ 70%

WOD

9 Minute AMRAP:

10 KBS 53/35 or 70/53
10 KB Reverse Goblet Lunges
20 Sit-Ups

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Sweat Class

Warm Up

3 Sets:

20 jumping jacks
10 banded pull-aparts
10 banded side steps

Workout

EMOM for 20 Minutes

100 m. Run/12 cal. Row/6 cal. Bike
10 Floor press
6 DB row each arm
2 wall walks/ 4 inchworms

Allow 25-30 seconds of rest. Reduce the reps if necessary.