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
4min ALT EMOM (2rds) - :20 Hollow + :20 Arch Hold - :40 Kips w/ pause in each position (Hollow Rocks) then 1min Rest between EMOMS 11min Alt EMOM (3rds) - 10 Kips, ring or bar (toes on ground kips) -
Box Squat 4 Warm up Sets (50-60-70-75%) -then- 6 sets of 2 reps All sets at 81% 1RM or SAME WEIGHT as last time. Should have one-two reps left in the tank. 6min AMRAP 5 Shuttle Runs 16 KB Front Rack L
Every 90sec for 3rds - 10 Strict Press - 14 Bent Over Row - Rest 4rds For Time: 60 Single Unders 16 Burpees 8 Hang Power Snatch (115/80)
