A: Barbell Hip Thrust 3x20
B: Core work 12 min EMOM
1. 20 V-ups
2. 20 Knee tucks
3. 45 sec plank
4. 25 sec Ring support Hold
C: For time, partitioned any way you wish:
30 ring muscle-ups
90 KBS 24/16kgs
180 DU
A: Barbell Hip Thrust 3x20
B: Core work 12 min EMOM
1. 20 V-ups
2. 20 Knee tucks
3. 45 sec plank
4. 25 sec Ring support Hold
C: For time, partitioned any way you wish:
30 ring muscle-ups
90 KBS 24/16kgs
180 DU
16-12-8-4 of sandbag 150#/100# squats with
80 feet of HW after each set
Right into
10-8-4-2 of sandbag 150#/100# cleans
with
200m runs after each set.