Smoke Show!

Smoke Em If Ya Got Em (Time)
Recap T2B progression (tic toc, aggressive tic toc, knees to chest, t2b)

EMOM 12
Min 1: 1-20 Toes to Bar
Min 2: 30 second hollow hold
Min 3: 10-20 second L-hang

No rest

EMOM ladder
KB Swings
Burpees
1 of each, 2 of each, 3 of each, etc until
The clock catches you. 10 minute cap.
Go as heavy as strength and ability allow

Rest 2 minutes

3 rounds
Run 200 meters
200 meter KB carry
RX 53/35
RX+ 70/53