WARM-UP
3 ROUNDS
6/6 SA KB Deadlift
5/5 SA Russian KB Swing
10 Box Step-Ups
:30 Hollow Hold
:30 Superman Hold
STRENGTH
EMOM 12
MIN 1 – :15 Active Hang + :15 Kip Swing
MIN 2 – 5-10 Strict Gymnastics Pulls*
MIN 3 – :45 Bike (EZ)
*Gymnastic Pull Options…
Ring Row
Vertical Ring Row
Elevated Ring Row
Strict Pull-Up
WOD
AMRAP 15*
4-6-8 and so on…
Box Jump Overs (24/20)
Ring Rows
Box Dips or Ring Dips
*Complete a :30 DBL KB FR Hold (53/35)(35/26) after each round.
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