Fitness
A. EMOTM 8:
1st: 30s DB floor press @ 21×0 tempo
2nd: 30-45s FLR on rings
B. Pendlay row
4×5; Across; 31×0 tempo; Rest 90s
C. 7 min AMRAP:
3-6-9-12-15…row calories
3-6-9-12-15…goblet squats
Performance
A. E2min for 4 sets:
Strict ring muscle-up + 3 strict ring dips + Kipping ring muscle-up + 3 kipping ring dips
B. Pendlay row
5,2,3,2; 31×0 tempo; Waveload; Rest 90s
C. For time:
21 assault bike calories
9 thrusters (95/65)
15 assault bike calories
15 thrusters (95/65)
9 assault bike calories
21 thrusters (95/65)
*7 min cap.
