THURSDAY

Strength/Practise:

Ring muscle ups: false grip, banded floor drill, Ring holds swings, swing to hip drive

Conditioning:

EMOM 20min 1) heavy db snatch 5ea 2) T2B 5-15 3) ring dips 5-15 4) row 15/20cal 5) rest

Big Kahuna:

10min cut off 3RFT 500m row 20 GHD sit ups