Tuesday 19th October

EMOM x 10 minutes

• A- Ring support hold: 25 seconds

• B- Bottom support hold: 20 seconds

EMOM x 10 minutes

• A- Ring row sit back/ Ring pull up: 6 reps

• B- Ring dip/ Box dip: 10-15 reps

For time

• 10 Alt DB snatch 22.5/15kg

• 10 Burpee box jump over 24”

• 15 Alt DB snatch

• 10 Burpee box jump over

• 20 Alt DB snatch

• 10 Burpee box jump over

• 30 Alt DB snatch

• 10 Burpee box jump over

* CAP 12 minutes