NO 8AM OR 9AM CLASS SATURDAY!
8min ALT EMOM
7-10 Weighted Pull-Ups
1min Rest
6min ALT EMOM:
-:40 Ring Pull-Throughs (L-Sit Strict Turnover)
5 Arch Swing Drift (:20 Hollow Hold+:20 Arch Hold)
7rds For Time:
12 KB Swings (70/53)
6 Muscle Ups
12 Box Jumps (24/20)
3rds 250m Row 8 Chest to Bar Pull-Ups 12 Box Jump Overs (24/20) 1min Rest directly into... 3rds 14/10cal Bike 4 Bar Muscle Ups (Burpee Pull-Ups) 15 Box Jumps (24/20) 1min Rest
1 REP MAX BACK SQUAT WEDNESDAY Every 2min x 6 sets: 2 Hi Hang Snatch + 2 Overhead Squats 14min AMRAP 30 Double Unders 20 Wall Balls (20/14) 30 Double Unders 8 Each Side DB Hang Clean & Jerk (70/50)
3rds NFT 12 Pendlay Row, adding 15 Lateral Plate Raise 5rds For Time: 16 Alt. DB Snatch (50/35) 24 Alt. Box Step Ups (24/20) (no weight)
