10 min:
Walking lunge with twist 1 length,
KB snatch x10/arm
RFESS 4×4-6/side
Start @finish wt. from last week
Emom x24:
1. 8-12 Toes to bar
2. 16 Overhead walking lunges
3. 8-12 Strict pullups
4. 2-3 Wall climbs
5. 10 Pistols
6. 30s Plank
7. 15-20 Push-ups
8. 10 Hollow body/superman


September 29, 2023

Skill: Ring muscle-ups EMOM x6: 1-5 ring muscle-ups or progression For time:50 double-unders40 alternating weighted box step-ups30 push-ups50 double-unders20 alternating weighted box step-ups15 push-ups50 double-unders10


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