thursday

Warm-up

​EMOM x 6 MINUTES
MIN 1 - :45 Bike (EZ → Mod → Hard)
MIN 2 - :20 SA Ring Row R / :20 SA Ring Row L

Into… 

2 SETS
:15 ON/ :15 OFF
MOVT 1 - Hollow Hold
MOVT 2 - Close Grip Active Bar Hang
MOVT 3 - Ring Row

Metcon

​AMRAP x 20 MINUTES
25/20 Cal Bike
2 Rope Climbs
100m Single KB Suitcase Carry (53/35)|(35/26)
2 Rope Climbs
20 KB Hollow Flutter Kicks*

*L/R = 1 Rep. KB is held overhead. 

(Score is Rounds + Reps)