A: Barbell Hip Thrust 3x20
B: Core work 12 min EMOM
1. 20 V-ups
2. 20 Knee tucks
3. 45 sec plank
4. 25 sec Ring support Hold
C: For time, partitioned any way you wish:
30 ring muscle-ups
90 KBS 24/16kgs
180 DU
A: Barbell Hip Thrust 3x20
B: Core work 12 min EMOM
1. 20 V-ups
2. 20 Knee tucks
3. 45 sec plank
4. 25 sec Ring support Hold
C: For time, partitioned any way you wish:
30 ring muscle-ups
90 KBS 24/16kgs
180 DU
A: Deadlifts
On the 2 minutes
6x3 at 80%
B: Bench Press:
On the 2 minutes:
5x2 at 90%
C: 10 minutes of mobility