5 rounds for time
10 toes to bar
15 DB-snatches
20 wallballs
25 pushups
400m run
30min Timecap
15 min to work through:
- 10s each bottom and top support hold
- ecc. into supp. hold
- false grip ring row + transition
- low ring MU transition
- partner supp. RMU
Work in sets of 1-3
EMOM12
1.) 4-6 ring dips (feet supp.)
2.) 4-6 (fg opt.) Ring to chest (ring pull ups, feet supp. pull ups)
3.) 8-12 push ups
4.) ME chin over bar hold
3 sets of:
4 Back Squats with 4sec. ecc. @1-2RIR
rest 2-3min
3 sets of:
6-10 DB-Bench Press @21X2
rest 60sec.
6-8 3-point DB-rows (each side - small split stance)
rest 60sec.
Increase reps first and then weight if possible from last week
Accumulate 100 banded legcurls *
*Every 20 reps do 8-10 hollow rocks or 20s hollow hold