Strength: Core

16-min EMOM (Alternating)

Station 1: Double KB OH HOLD (0:30)

Station 2: Double KB FR HOLD (0:30)

Station 3: “HEAVY” Back Rack Hold (0:30)

Station 4: Rest

 

Conditioning

18-min AMRAP

50 Sit ups

40 Wallballs

30 Power Cleans

20 Thrusters

10 Muscle Ups

 

L1: 135/95,20/14, Ring or Bar MU

L2:115/85, 20/14, 15 Ring Dips

L3: 75/55, 14/12, 20 Pushups

L4: DB Cleans/Thrusters, 12/10, Strict Ring Rows (20)