Then for 6 mins cycle through:
3/side DB Turkish Get Ups
6/side OH Plate Reverse Lunges + Reach
6 Straight Leg OH Plate crunches Crunches
15/10 Cal Echo Assault Bike / 20/15 Cal Row
10 Burpee Box Jump Overs (24/20)
7 Power Snatch (135/95)
If you can get everything done inside that time frame then add 7 OHS after your last Power Snatch.
If they cannot finish in that time, scale the weight or reduce the number of Burpees Box Jump Overs.
Complete 3 sets of:
1-3 Strict Ring MUs (down slowly / eccentric control) / 2-5 Strict Ring Pull Ups (down in 4 secs)
20 sec Weighted Hollow Hold / 30 sec Hollow Hold
Rest 90 secs
Complete 2 sets of:
AMRAP x 6 mins:
15 GHD Sit Ups / 15 Feet on bench Crunches
4-6 Ring MUs / 4-6 Kipping Ring Pull Ups + 4-6 Kipping Ring Dips
50ft HS Walk / 2 Wall Walks
5/side Pistol Squats / 15 Air Squats
Rest 3 mins between sets
EMOM x 9 mins:
1. 40 sec Weighted Active Hang on Rings
2. 40 sec Top of Ring Hold (externally rotated)
3. 8-12 x 45 degree Ring Roll Outs