Strength circuit5 sets, 2 warm-up, 3 heavy, 45-seconds to complete the set, 30-seconds rest/transition:1. 6-8 front squats2. 12-16 alternating box step-ups3. 20 Russian KB Swings4. 6-8 supinated grip bent over rows5. 8-12 long sitting dumbbell presses6. 20 band pull-a-parts
EMOM x9:1. 10-15 ring swings2. 10-20 seconds top of ring dip + 10-20 seconds bottom of ring dip3. 30 seconds hollow hold+Ring muscle-ups progression+Every 2 minutes x 5 sets:3-5 ring muscle-ups or progressionEasy calories for the remainder of the 2 minutes For time:400m run25 push-ups50 double dumbbell bent over rows25
Deadlift 10/8/6/4/6/8/10 3 rounds 20 box step overs with med ball20 wall ball walking lunge20 wall ball sit ups
20 min easy20 hollow rocks20 arch lifts45s mountain climbers45s Copenhagen plank L45s Copenhagen plank R 7 min amrap8 renegade row25’ broad jump8 ring row25’ broad
Every 75 seconds x 4 sets:6 snatch grip push press6 overhead squats Every 75 seconds X 4 sets:4 dip snatch 4 overhead squats Every minute, on
Strict Push/Pull:12 min Emom:10 Ring pulls8-10 pushups5-8 strict bar pullups8-10 strict ring dips 12 min ascending3 front squats3 jumping pull ups6/69/912/12
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