EMOM20

5 rounds of:

  1. 3 pause front squat
  2. 20+20m single kb front rack carry
  3. 10-15 ring push up/ push up
  4. rest

Quality work

AMRAP10 for quality

8+8 banded birddog row
20 crunch
15+15 half kneeling medal rotational throw

  • aim for 3 rounds