7min AMRAP of:
8 DB Devils press (2x22,5/15kg)
10 Bar MU (scale reps, or to C2B, pull ups or inverted bar rows)
rest 3min
6min AMRAP of:
200m run
20 WB (9/6kg)
rest 3min
5min AMRAP of:
10 alt. FR rev. lunges (2x22,5/15kg)
10 pull ups
30min EMOM
1. 45sec. row or bike @ consistent pace
2. ME UB Chin over bar hold in 30sec. (scale to top of ring row hold)
3. 45sec. row or bike @ consistent pace
4. 20sec. bottom of split squat hold (each side)
5. 45sec. row or bike @ consistent pace
6. 10-20sec. each of: Top of ring support hold + bottom of ring support hold (scale to push up supp. in ring or on floor/bar)
- Nose breathing only if possible -