9min Alt. EMOM
:30 Hollow Hold
:30 Hollow Arch
10 Kips
For Time:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Bar Muscle-up (P ull-Up+Push Up)
Bodyweight clean and jerks
ME Tricep Banded Pull-Down
Every 2min for 7 sets: (12) Sets 1-5: 3 Hang Cleans Sets 2-7: 2 Hang Cleans Goal last two sets at 80% or same weight as last time. No...
Alt Stations Every 90sec for 4rds: (24) S1: Sandbag Over Shoulder S2: 50m-100m Farmer Carry S3: Bike for Cals S4: Renegade Rows
3rds NFT 3 each side Turkish Get-Ups, odd objects, have fun! :30 accumulative Hollow Hold 3rds For Time: 10 Lat Burpees Over Bar 10...
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