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
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