A. 4 rounds ( try to keep same reps each round)
30 seconds back squats, 30 sec rest
30 seconds OH squats, 30 sec rest
30 seconds front squats, 30 sec rest
2 seconds pause at the bottom of all squats
B. EMOM for 11 minutes
M1. 21 Russian kbs (24/32)
M2. 15 Russian kbs
M3. 9 Russian kbs
M4. Rest
M5. 21 snatches (55/75)
M6. 15 snatches
M7. 9 snatches
M8. Rest
M9. 15 GHD sit ups + 5 RKBS
M10. 10 GHD sit ups + 10 RKBS
M11. 5 GHD + 15 RKBS
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