Warm Up
3 Rounds
5/5 SA KB Sumo Deadlift -5/5 SA RKBS
10 Plank Transitions
10 Scap Pull Ups
Workout
Emom x 18 MINUTES
Min 1 — :50 Max Reps of “KB Flow” *
Min 2 — :50 Max Reps of “BW Flow”**
Min 3 — :50 Max Reps of Rope Climb
*1 Rep of “KB Flow” is… 1 SA Russian Swing (L) 1 SA KB Hang Clean (L) 1 SA Russian Swing (R) 1 SA KB Hang Clean (R)
**1 Rep of “BW Flow” is… 1 Air Squat 1 Step-Back to Plank 1 Sit-Thru (L) 1 Sit-Thru (R)
End Of The Workout
3 Sets
1:00 Max Cals onRow
1:00 KB Plank Taps
1:00 Alt. V-Ups
-Rest 1:00 b/t Sets