Strength
EMOM x 12 MINUTES
Min 1 - :45 Ring FLR* Hold or Plank Hold
Min 2 - :45 Diamond Push-Ups
Min 3 - :45 Hollow Rocks
*Front leaning rest
Min 1 - :45 Ring FLR* Hold or Plank Hold
Min 2 - :45 Diamond Push-Ups
Min 3 - :45 Hollow Rocks
*Front leaning rest
WOD
AMRAP x 14 MINUTES
4-6-8-10-12...etc
Strict Dips
Cal Bike/row
Slam Balls (30/20)|(20/10)
4-6-8-10-12...etc
Strict Dips
Cal Bike/row
Slam Balls (30/20)|(20/10)
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