6 4

WARMUP

2 rounds
15 Russian KBS - Light, then heavier
10 Goblet - Same weight as KBS
10 Push up
100m run

then

ham stretch
back stretch

STRENGTH

15 min
deadlifts
OH press or HP cleans

WORKOUT

5 rounds, 2 min each
 (Every Two Minutes on the Two minutes = E2MO2M)

• 1 Weighted Pullup .
       OR .  3-5 Strict Pullups
            OR .  8 Tough Ring Rows
and in remainder of time

• AMRAP Ring Dips  (goal 10  minimum)  in 1 set
    . OR . AMRAP Ring Pushups  OR . max Pushups  in 1 set
           OR  AMRAP Box Pushups in 1 set

BONUS

Tabata
Hollow Rock

then AMRAP 
Hollow Hold
      Rest as needed

then
Tabata Russian Twists (add weight as needed)