01062020 Warmup

AMRAP 6min
– 30 sec Hollow Flutter Kicks
– 10 Alt DB Floor Press
– 10 Alt DB Curtsy Squat

60 sec rest

01062020 FBB

In a 12min time frame, NFT
– Back Squat 9 – 7 – 5 reps
– 12 – 8 Kip HSPU
90 sec rest

Post Back Squat load

01062020 Metcon

3 sets for time of:
15 Kip Pullup
20 Alt DB Snatch
30 + 30 sec Side Plank
30 DU
60 sec rest

cap 12min, post total time