Fri. Nov. 16, 2024

12min ALT EMOM (3rds)

-:20 Hollow + :20 Arch Hold

-12 Kips

-:40 Arch/Swing/Drift (Banded PVC Press Downs)

-1min Rest

12min AMRAP

9/6 Bar Muscle Ups (9 Chest to Bar Pull-Ups or 9 Ring Rows+9 Kips)

10 Deadlifts (275/185) (60% or less)

1min Rest