- A) 12 min EMOM
– 5-7 Strict weighted Supinated PU
– :15-:20 Parallette L-Sit (L-Tuck)
– :30 Pike box hold to hollow walk out (hold 3 sec in each position before transitioning)
– :20-:30 hollow rock (weighted hollow rock, hold 5 lbs. Plate OH)
- Box hollow walk out video – https://youtu.be/P1-h9HRcMfw
Do not perform the shoulder taps
- B) 5 sets Mix and Match
15 Heavy KBS
12 Deadlift @115/85
9 Burpee Pull up
6 Thruster @ 115/85
Rest 1:1