A. Ring Rows/Plank Hold
Ring Rows/Plank Hold
10 mins EMOM :
Minute 1 – 8 – 10 Feet Elevated Ring Rows @2111
Minute 2 – 45s Plank HoldScoring: Not Scored
Time Cap: 6 minutes
*Hold a heavy DB/KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry ; switch arms at 60m
B. 20 minute AMRAP of Hanging Knee Raises, Dumbbell Hang Power Clean and Jerks, and Running
As Many Rounds and Reps as possible in 20 minutes:
– 8 Hanging Knee Raises
– 10 Dumbbell Hang Power Clean and Jerks
– Run 100 meters