101912

WARM UP

6min AMRAP
3 X C2B pullups
4 X ATB
6 X ball slams 30/20
8 X wall ball 30/20

STRENGTH

EMOM
DL 5 X 3 @80%
DL 3 X 9 @60%

WORK

6 X ring rows (strict no kip)
12 X HR pushups
18 X KB swings 53/35
9 X SC @65%
9 X ring rows
15 X HR pushups
21 X KB swings
6 X SC @75%
12 X ring rows
18 X HR pushups
24 X KB swings
3 X SC @85%