09/18/2019

EMOM 9: [30 sec on/30 sec off x3 sets] unscored - for quality
A1. Handstand practice; 30 sec; [HS Hold or walk]
A2. Hollow Rock: 30 sec for quality [all groups]
A3. MU Progressions: MU Progressions/strict --> Kipping +

F: HS Hold/Wall Walk + Ring Row x6-8 + Push Up x6-8
P: HS Walk or Hold + Banded MU Transition x5 + Dip x5
S: HS Walk + Strict or Kipping MU Practice; 30 sec
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B. 15 min AMRAP:
-100m Run
-50x Double Unders
-100m Run
-40x Wall ball [20/14#]
-100m Run
-30x Power Snatch [95/65#]
-100m Run
-20x OHS [95/65#]
-100m Run
-10x Thruster [95/65#]

F: 3-1 Singles + 30x WB + 20x Slam Ball + 10x 1DB Front Squat + 5x DB Thruster L/R
P: As Rx
S: 30/20# WB + 135/95#