KB Swings (24/16kg)
Deload Pushups

*Strict Deload pushups for Rx. Toes stay on the ground, knees stay off the ground – no inchworming. Hips rise at the same time as the shoulders. KB to eye level with arms straight.

Rotating EMOM x4 Rounds
Minute 1. 2 Hang Power Snatches + 2 OH Squats (@65%)
Minute 2. 20s Ring Support Holds (dip position)
Minute 3. 9/7 Cal Bike Sprint
Minute 4. 10 Plate Straight Leg Sit ups
Minute 5. 10 Ring Rows
*Repeat x4*