Fri. Jan. 9, 2026

4min Alt. EMOM (2rds)

-12 Ring Kips/ Bar Kips

- :20-:30 Hollow Hold

-1min Rest b/w EMOMs-

9min ALT EMOM (3rds)

- :50 Jumping Muscle Up/ Pull-Up (turn over only no dip)

- :50 Arch/Swing/Drift

-Rest

2rds For Time:

12 Alt DB Hang Snatch (70/50)

5 Muscle Ups (Pull Up + Push Up)

12/10cal Row

12 Alt DB Hang Clean & Push Jerk (70/50)

5 Muscle Ups (Pull Up + Push Up)

12/10cal Bike