MetCon

On Every 3rd Minute For 10 Sets Perform:

5 Calories Assaut Bike

5 Box Jumps (16/20″)

3 Shuttle Sprints (30′)

5 Muscle Snatch (45/65#)

5 Bar Facing Burpees

3 Shuttle Sprints (30′)

Accessory

EMOTM 10 Minutes of:

Odd: 20- 30s HSW Practice

Even: 20-30s Ring L-Sit Hold

*Repeat 5 Times*