PERFORMANCE:
A. 16 Min Skill EMOM: 

  1. 30 sec TTB/ Toes Thru Rings
  2. 30 sec FAST DU
  3. 1 Tough Alt KB TGU 
  4. 20-30 sec Ring Dip Lockout 
+
3 Rounds:
25 Wallball @ 20/14#
20/15 Cal Row
15 Box Jumps @ 24/20″
10 Alt DB Snatches @ 45-50/35-40#

FITNESS:
3 Rounds:
25 Wallball @ 20/14#
20/15 Cal Row
15 Box Jumps @ 24/20″
10 Alt DB Snatches @ 45/30#
+
16 Min Skill EMOM: 
  1. 30 sec TTB/ Toes Thru Rings
  2. 30 sec FAST DU
  3. 1 Tough Alt KB TGU 
  4. 20-30 sec Ring/Bar Dip Lockout 




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