Tabata hollow rocks/hollow hold.

Then accumulate 30 challenging
ring rows. Have body as parallel
to ground as possible.

Accessory 20 minutes:

8 + 8 Banded Hamstring Curls
12 Tuck Ups
60s Wall Sit
6 + 6 One Arm Kb Swing

EMOM 12

1 Minute : Double Unders ( Only Du´s )
2 Minute : 10-15 Diamond Push-Ups
3 Minute : Plank

Score : Total Double Unders

AMRAP 5 x 4

7 Hang Power Clean 45/30kg
5 Push Press 45/30kg
3 Front Squat 45/30kg
10 Hanging Knee Raise

Rest 3 min btw. AMRAP´S

1 x 3 (65%)
1 x 3 (75%)
1 x 3 (85%)
3 x 3 (90%)
1 x 3 (95%)

Percentage from 1RM

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
10 SLOW Arm Haulers
1:00 Thoracic Spine Foam Roll
:45/:45 Lat Foam Roll
-Rest as Needed b/t Sets-

25 Minutes Of :

7 + 7 Scull Crushers
16 Barbell Side Bends
8 Banded Wide Grip Pull-Ups

AMRAP 10

1-10-1

Deadlift 60/42,5
Burpees

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
5 As + Ts + Ys* w/LIGHT Weight
10/10 Single Leg Glute Bridge-Ups
1:00 Rebound Pose

*1 Rep = A + T + Y

-Rest as Needed b/t Sets-

Pull up 1 rep max 3 tries
Pull up rep max 1 shot