A1) 4-6 Tough CGBP rest :30-1:00  

A2) AMRAP elevated alternating supinated/pronated ring row

Rest 1-2:00 x 3

 

  1. B) 12 min Gymnastic Skill EMOM
  2. :30 alt. hollow to pike hold on wall
  3. :20-:30 weighted hollow angels
  4. 8-10  renegade rows
  5. :15-:20 L- hang

 

  1. C) 10minute AMRAP

5 R arm KB Deadlift

5 R arm KB Clean

5 R arm KB S2OH

5 R arm KB OH walking lunges

8 burpee box jump overs

*alternate arms with every round