Warm-up
400 meter jog
then,
3 sets:
10 Banded good mornings
10 Mountain climbers
10 Ring rows
10 Sit-ups
Strength/Skill
Tempo deadlifts
7-6-5-4 @ 20X1
WOD
EMOM 16 minutes for max reps/time:
Min. 1 | Max hollow hold
Min. 2 | Max DB bench press 50/35
Min. 3 | Max hang from a pull-up bar
Min. 4 | Max horizontal ring rows
- Score is total seconds held + total reps completed
- Perform just one attempt on the holds each minute
- Use a box to get fully horizontal
- Scale hollow holds with tuck holds