Thur. Jan. 9, 2025

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

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