PERFORMANCE
3 x 6:00 EMOMs; Rest 2:00 between each

A)
MIN 1 - 5 Toes to Bar + 4 Shoulder to Overhead @85/60kg
MIN 2 - :40 Max Up-Downs

B)
MIN 1 - 5 Toes to Bar + 6 Shoulder to Overhead @60/42.5kg
MIN 2 - :40 Max Up-Downs

C)
MIN 1 - 5 Toes to Bar + 8 Shoulder to Overhead @42.5/30kg
MIN 2 - :40 Max Up-Downs

FITNESS
3 x 6:00 EMOMs; Rest 2:00 between each

A)
MIN 1 - 5 Hanging Knee Raise + 4 Shoulder to Overhead @ Moderate+
MIN 2 - :40 Max Up-Downs

B)
MIN 1 - 5 Hanging Knee Raise + 6 Shoulder to Overhead @ Light-Moderate
MIN 2 - :40 Max Up-Downs

C)
MIN 1 - 5 Hanging Knee Raise + 8 Shoulder to Overhead @ light
MIN 2 - :40 Max Up-Downs

• RPE 9
• Video: https://vimeo.com/805484538