Bodyweight Strength
EMOM 10′ as follows:
EMOM 5′:
3-5 Strict (Regular or CTB) Pull-Ups (partner assist if needed)
EMOM 5′:
5 Hollow-Arch Swings into 3-5 GOOD FORM* Kipping (Regular or CTB) Pull-Ups (OR 10 Hollow-Arch Swings with a kipping PU attempt)
*Work on maintaining tight hollow position when pulling up
Conditioning
“Rowtating Limbs”
For Time (18′ CAP):
30-20-10:
Calorie Row or Bike
Alternating Pistol Squats
Alternating DB Snatch (50/35)