Then complete 2 sets of:
6/side Single Arm OH KB Reverse Lunges
10 Hang Muscle Snatches
Then complete 2 sets of:
12 Banded Pull Aparts
12 Wall Slides
33 C2B Pull Ups
33 Box Jump Overs (24/20)
33 HSPUs
33 Alternating DB Snatches (50/35)
Scale HSPUs to Push Ups
Complete 8 sets of:
45 sec Assault Bike at 90% effort
Rest 1 min & 15 secs between sets
EMOM x 10 mins:
1. 6-9 GHD Raises
2. 20 GHD Sit Ups (as fast as possible)
Mins 4-6: 70-80%
Mins 7-9: 80%
(Use 45lb Plates so that the bar sits at about 3" off of the ground)