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)
Every 2min for 6 sets: Hi Hang Squat Clean + Hang Squat Clean + 2 Front Squats Adding 3min AMRAP 10 Cleans (155/105) 10 Toes to Bar -1min Rest- 3min AMRAP 8 Cleans (185/125) 8 Toes to Bar -1min Rest-
Alt Every 90 sec for 18min - 12 Strict Chin Ups - 12 Strict Ring Dips - rest 5rds for time 10 Push Press (135/95) 20 Box Jumps (24/20)
