Koda OKC

A) Every 90s for 6 sets
1 Tempo Power Clean
1 Push Jerk
1 Power Clean
1 Split Jerk

WORK 005
8 min AMRAP
100 cal AB
ME HSPU in Time Remaining

Koda OKC

A1) 4×10/10 DB High Pulls
A2) 4×15/15 Lateral Band Walks
A3) 4×5 MU Transitions

B) 15min PARTNER AMRAP
*10 Ring Muscle-Ups (split reps)
200m Run (both run)

***add 2 reps every round

Koda OKC

A) 4×8 Back Squats (60-70%)

B)2×12 Front Squats (55-60%)

C) 30-25-20-15-10-5
WBS (20/14)
AbMat Situps