6min ALT EMOM (3rds)
-:30 Hollow Hold
-:30 Wall Walk Hold
-1min Rest b/w emoms-
12min ALT EMOM (3rds)
-12 Kips
- 5 Jumping BMU (5 Arch Swing Drifts/ 5 Low Bar Jump Backs w/ press down/ 5 Ring Muscle Ups)
*Rings if you have BMU
- HSW Practice (Kick Ups/ Side Wall Walks/ Plank)
- Rest
8min Ladder
1-2-3-4-5-6-7...
Burpee Ring Muscle Ups (Burpee Pull-Up)
2-4-6-8-10-12-14...
Shuttle Runs