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
A: 21-15-9 of Snatches at 115/85 with 80 feet of handwalking after each set.
Rest 3 minutes then
B: 21-15-9 of Power cleans at 115/85 and ring dips
Rest 3 minutes
C: 21-15-9
Deadlifts at 115/85 and C2Bs