3 Rds NFT:

• Supine Row x 8-10
• DB Waiter Hold x 10-15 Seconds
• Russian KB Swing x 10-12

Strength:

4 Sets:(Every 2 Minutes)

• High Bar Back Squat x 8-10@30X1
• Rest 45 Seconds
• Single Leg Bridge x 10 ea @2011

Skill:

• 10 Minutes Hip mobility

3 Rds NFT:

• Chest to Bar Pull Ups x 5
• Handstand Hold x 10-15 seconds
• Single Arm Hand to Hand KB Swing x 10-12 (Total)

Strength:

4 Sets:(Every 2 Minutes)

• High Bar Back Squat x 5@70%
• Weighted Pull Ups x 4-6

Skill:

• 10 Minutes Hip mobility

Strength:

2 Sets:

• Incline Bench TYI x 10ea

8 Sets:(Top Every 2:30)

• High Bar Back Squat x 4@80%

Skill:

• 10 Minutes Hip mobility