10 KB orbits ea direction
10 Goblet Squats
10 Jumping Jacks
8 Min EMOM
Min 1 5-7 ring rows
Min 2 5-7 kips on a bar or in rings ( not kipping pull-ups)
24 Min EMOM
Min 1 10 cal or 30 Second Row
Min 2 30 seconds to work on doubles
*If you are doing the open please do:
15 Min to work on the following complex.
1 Power Snatch
1 Dude Pull
Form over load! If you can hold it together with solid form then move up progressively!
Row a 5k at 85% effort.
*guys are shooting for 19:30-21:00
*gals are shooting for 20:00-22:30
5 Supermans (5sec)
10 Hollow Rocks
1 Arm bar (20 seconds)