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