Fundamentals:

1) Complete 5 Rounds for Max Reps of:

  • 20s Max Burpees
  • 40s Rest
  • 20s Max Russian KB Swings (53/35)
  • 40s Rest
  • 20s Push-Ups
  • 40s Rest

2) 50 Hollow Rockers
Fitness:
1) 6:00 EMOM of Hook Grip Deadlift x 3-4 @ 55% of 1RM
2) Complete 4 Rounds of:

  • 300m Row
  • 10 OH KB Swings (70/55)
  • 10 Push Press (95/65)
  • Max Reps Toes 2 Bar

3:00 rest between rounds