20 rounds for time
1-2 Bar muscleups / C2B / Pullups or 4 horizontal bar rows
4 T2B
6 alt. DB snatches (22,5/15)
8 lateral DB Hops (over + back = 1 rep)
TC 18 min
Every 5 min for 30 min
1. 4:30min consistent Bike or Row for Meter
2. Quality Amrap 4:30
1- 2 superslow eccentric pushup (10?15s descent)
15-20s Chin over Ring hold (Scale up to tuck or Frontlever hold / scale down with feet support)
20-40s double KB FR wallsit
Nosebreathing only if possible!