Quick one tonight guys have a good weekend!

A) 3 Min Row/Assault hen every :20 sec for 3 min Ring Rows/Barbell Good Morning/Tempo Push up thn 1 min jog

B) Every 1:30 x 10 sets

2 Hang Snatch+20 double unders

“Fitness”

12 min EMOM

1st-25 Sec alt Dumbell lunge

2nd-30 Sec Double Unders

3rd-35 Sec Row

C) “The Ghost”

8 Rounds

20 Sec ME Alt Dumbell Snatch 50/35

10 Sec Rest

20 Sec Burpee’s

10 Sec Rest

20 Sec Assault for Cal

10 Sec Rest