Tues. Sept. 13, 2022

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