16min ALT EMOM:
- 7 Ring or Bar Kips
- 5 Arch Swing Drift
-:20 Hollow Hold + :20 Hollow Arch
-:40 Ring Pull-Throughs (L-Sit Strict Turnover)
3rds For Time:
13/10 Strict Ring Dips (13 Push Ups)
30 KB Swings (70/53)
400m Run
3rds 250m Row 8 Chest to Bar Pull-Ups 12 Box Jump Overs (24/20) 1min Rest directly into... 3rds 14/10cal Bike 4 Bar Muscle Ups (Burpee Pull-Ups) 15 Box Jumps (24/20) 1min Rest
1 REP MAX BACK SQUAT WEDNESDAY Every 2min x 6 sets: 2 Hi Hang Snatch + 2 Overhead Squats 14min AMRAP 30 Double Unders 20 Wall Balls (20/14) 30 Double Unders 8 Each Side DB Hang Clean & Jerk (70/50)
3rds NFT 12 Pendlay Row, adding 15 Lateral Plate Raise 5rds For Time: 16 Alt. DB Snatch (50/35) 24 Alt. Box Step Ups (24/20) (no weight)
