6min ALT EMOM (3rds)
-:30 Hollow Hold
-:30 Wall Walk Hold
-1min Rest b/w emoms-
12min ALT EMOM (3rds)
-12 Kips
- 5 Jumping BMU (5 Arch Swing Drifts/ 5 Low Bar Jump Backs w/ press down/ 5 Ring Muscle Ups)
*Rings if you have BMU
- HSW Practice (Kick Ups/ Side Wall Walks/ Plank)
- Rest
8min Ladder
1-2-3-4-5-6-7...
Burpee Ring Muscle Ups (Burpee Pull-Up)
2-4-6-8-10-12-14...
Shuttle Runs
Box Squats (25) 2 warm up sets -then- 1 sets of 5 reps at 65% 1 sets of 4 reps at 70% 3 sets of 3 reps at 75% or 5-10lb heavier than last...
20min AMRAP 10/8cal Bike 8 DB Front Squats (50/35) 16 Box Jump Overs (24/20) 8 Shuttle Runs 8each side DB Push Jerk (50/35) 10min...
Deadlifts (20) 1 set of 8 reps at 50% 1 set of 6 reps at 60% -then- 3 sets of 5 reps. Every rep w/ a reset at the bottom. All sets at 65%...
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