Warm-up:
EMOM 9, alternating:
a) 15 Hollow Rocks
b) 10 Overhead Walking Lunges w/medicine ball
c) 5 Ring Row + Sit Back, slow eccentric
a) 15 Hollow Rocks
b) 10 Overhead Walking Lunges w/medicine ball
c) 5 Ring Row + Sit Back, slow eccentric
Gymnastics:
3 Rounds for Total Time:
6-12 Muscle-Ups
1:30 Rest
TIMECAP: 12:00
WOD:
AMRAP 20:
10 GHD Sit-Ups
15 Kettlebell Swings, 32kg/24kg
20 Wall Ball, 20# to 10’/14# to 9′
Extra Work: Push Press 10-10-10-10
Notes
Build over the first three sets. The third set should be near maximal, leaving one good rep in the tank. Drop 10% for the fourth set.