Fri. Nov. 21, 2025

6min Alt. EMOM (3rds)

-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

12min AMRAP

6 Ring Muscle Ups (Pull-Up Variation + Push-Up)

12 Alt DB Front Rack Step Ups (24/20, 50/35)

16 (8 each side) DB Push Press (50/35)

1min Rest