Thursday 7th June

Skill / Strength

EMOM 16 (4 sets)

Min 1 - 30-40 sec Hollow Hold / Rock

Min 2 - 6-10 Strict Ring Dip / 6-10 Bar Dip / 10-12 Box Dip

Min 3 - 30-40 sec HS Hold

Min 4 - Rest

WOD

5 min window:

Run 400m

AMRAP Wall Balls remaining time

Rest 3 mins

5 min window:

Run 400m

AMRAP DU’s in the remaining time

Rest 3 mins

5 min window:

Run 400m

AMRAP Push Ups in the remaining time