20 minutes, for quality:
30 seconds hollow hold
30 seconds reverse plank hold
10-20 seconds top of ring dip hold
10-20 seconds bottom of ring dip hold
10 ring swings
3x 1-2-3-4-3-2-1 low ring muscle-up transition
1 minute on, 1 minute off x 10 sets (5 rounds):
1. 30 seconds calories + max dumbbell thrusters
2. 30 seconds calories + max dumbbell hang clean to overhead
4:00 on/2:00 off x 521 cal15 Deadlift 9 burpees over Bar
4 rounds 20 min Core circuit for quality 50 Russian twists 60s plank hold 5 Dragonfly or candlestick 16 weighted dead bugs 20 min to build to a heavy
Snatch warm-up EMOM x6 @light, building to moderate:1 snatch from above the knee1 snatch from below the knee1 snatch from the floor EMOM x6 @moderate,
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