2-3 Rounds
5 Inchworms
5 Scapular pull-ups
5 Small scapular rolls for control
5/side KB Hike cleans, alternating
+
5 – 3 – 1 of each:
Supine arch hold (2-sec) snap to hollow hold (2-sec)
Supine arch hold (2-sec) snap to a Russian v-up snaps
+
EMOM 5 @ increasing pace
1-2-3-4-5 Burpees (+1 rep each minute)
(cal) Air/Echo bike in the remaining time
+
Build to workout weight for Dual KB CnJ
* Practise short sets of the other movements between sets
+
Once through @ workout weight
12/9 (cal) Air/Echo bike
9 Wall balls
5 Burpee pull-ups
3 Dual KB Clean and jerks

– Rest 0:30 –

12/9 (cal) Air/Echo bike
9 Box jump overs
5 Chest-to-bar pull-ups
3 Dual KB Clean and jerks