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
20min AMRAP 400m Run (500m Row) 10 Deadlifts (225/155) 15 Push Ups 20 Goblet Squats (70/53) 10-15min Mobility Finisher
3rds NFT 8-10 Strict Chest to Bar Pull-Ups :30-:40sec Hollow Hold 14min Partner AMRAP 500m Row 18 Pull-Ups (While one person is working other person is in a Deadhang) 14 Hang Power Snatches (95/65) *S
Back Squat 6 sets of 3 reps 5 sec down & 3sec pause at the bottom Start light. Around 40% 4rds For Time: 12 Box Jumps (24/20) 8 Power Clean (155/105) 200m Run
