A. EMOM24
Min 1: 8 Back Squat [heavy]
Min 2: 4 Pullups / 8 Slow Ring Rows
Min 3: 30s DU practice
B1. TGU + KB Windmill [1+2]x3 rest 30s/arm
B2. Hollow Body Hold; 35s x 3; rest 30s
B3. Passive hang from bar; 60s x3; rest 30s
+
Run 400m
Rest 3:00
x3
Each 400m should be faster than last week’s best effort”