Warm-Up
2:00 Bike
Into…
2 ROUNDS
20 Shoulder Taps
10 Slam Ball Deadlift
10 Slam Ball OH Press
Into…
2 ROUNDS
:10 Ring Support Hold
:10 Bottom of Ring Dip Hold
10 Slam Ball G2O
Skill
EMOM x 12 MINUTES
Min 1 – :45 Ring FLR Hold or Plank Hold
Min 2 – :45 Diamond Push-Ups
Min 3 – :45 Hollow Rocks
(No Measure)
Workout
AMRAP x 14 MINUTES
4-6-8-10-12…etc
Strict Dips
Cal Bike
Slam Balls (30/20)
(Score is Rounds + Reps)
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