1:00 Plank Hold

Immediately Into…

AMRAP x 5 MINUTES
20 Mountain Climbers
10 Air Squats
5 Push Ups + Shoulder Taps*

Immediately Into…

1:00 Plank Hold

*Athlete will perform 1 Push-Up + 2 Shoulder Taps = 1 Rep

EMOM x 10 MINUTES
MIN 1 - 100m Run + 10 Perfect Air Squats*
MIN 2 - :45 Ring Drill**

*Increase pace of run each set.

**:15 Top of Ring Hold
+
:15 Rest (Off Rings)
+
:15 Ring Dip Hold

(No Measure)

3 SETS
ON A 4:00 RUNNING CLOCK...
300m Run
12 Strict Ring or Bench Dips
10 Front Squats (135/95)|(95/65)
Max Up-Downs Over the Bar in time remaining

-Rest 2:00 b/t Sets-

(Score is Reps)

KG BB: (60/42.5)|(42.5/30)