Then for 8 mins cycle through:
250/200m Row
10 Shoulder Activations
12 Banded Russian KB Swings
15 Beat Swings
15 Hollow Rocks or 20 sec Hollow Hold
7 Bar MUs / 16 C2B, Pull Ups or Ring Rows
100 DUs / 200 Singles
30-20-10
Alternating DB Hang Snatch (50/35)
GHD Sit Ups / Feet on Bench Crunches
14 Bar MUs / 32 C2B, Pull Ups or Ring Rows
200 DUs / 400 Singles
50 Alternating DB Hang Snatch(50/35)
50 GHD Sit Ups / Feet on Bench Crunches
EMOM x 12 mins:
1. 30 secs Max Effort Strict C2B
2. 30 sec Max Effort Strict HSPUs
Complete 3 sets of:
30 Banded Pull Aparts