MU practice E90sec for12min
Beginner alternate exercise
1: false grip ring rows x8-10
2: hollow hold X20-30sec
Intermediate alternate exercise
1: feet elevated hip 2 rings x6-8
2: Hollow rocks X20-30sec
Advanced alternate exercise
1:strict ring MU x1-3
2: hollow rocks X20-30sec
+
Dead Lift, Build up to heavy 5 rep max of today in 15min.
+
4 rounds
In 90sec:
15 rkb swing 32/24kg
Amrap row for cal
90sec rest