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Roll/Smash Upper Back
:90 sec
3 Rounds
3 Kip Swing + 1 Pull Up + 3 Kip Swing
5 Jumping Ring Dip
10 Reverse Grip Press** w/ empty barbell
EMOM 10 min
Odd: 5 Squat Clean (155/105) + 5 Box Jump Over (24/20)
Even: 20/17 Cal Row
Goal: Completion
Tabata Front Rack KB Hold
Notes: 8 Rounds of :20 sec of work and :10 sec of rest
3×15 Push-Up Plus
3×15 Band Pull-Apart
3×10 Ring Row Protract/Retract
3×10 Standing “W” (5#/2.5# plate)
1×10 of Each: Lateral/45/Front Raise (5#/2.5# plate)
