8min to practice kipping/strict motion Ring/bar muscle up (or strict ring/stationary dips)
EMOM for 8min: 1-4 reps
1mile run (for time, go hard!) – remaining time is full rest
12-22min: 10min AMRAP of
10 deadlifts (Rx: 100/70kg – Health: 60/35kg)
20 wallballs (Rx: 20/14lbs – Health: 14/10lbs)
!! @ HARD EFFORT !!
800m run/jog/walk with medball on your shoulder