Quick one tonight as I am heading into SF.  Have fun with this chipper tomorrow!

A) 3 min Row/Assault

Every :20 sec for 3 min

Ring Rows

lateral Box Step Up

Russian Kettle Swing

1 Min Jog

B) 12 Min EMOM

Halt Snatch Deadlift(2 sec)+Snatch Hi-Pull+Hang Power Snatch


12 Min EMOM

1st-35 sec double Unders

2nd-35 Sec Dumbell Box Step Up to 20″

3rd-35 Sec Sit-ups

C) “The Nacho”

60/49 Cal Row

50 Kettlebell Swing

40 Burpee’s to Stand

30 Alt DB Lunge 50/35

20 Power Snatch 75/55 (Fitness DB)