6min ALT EMOM:
- 7 Ring or Bar Kips
-:40 Ring Pull-Throughs (L-Sit Strict Turnover)
5 Arch Swing Drift (:20 Hollow Hold+:20 Arch Hold)
-then, 1min Rest
6min ALT EMOM
-5 Jumping Muscle Ups (8 Jumping Pull-Ups/C2B)
-1min Rest
15min AMRAP
5/3 Ring Muscle Ups (5 Burpee Pull-Ups)
40 Double Unders (:30)
8 Shoulder to Overhead (155/105)
20 Sit Ups
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