A. EMOM 10:
1. 8 Snatch grip bent over row
2. 5-10 Strict ring dips
Each set at 1-2 Reps in Reserve (RIR)
B. EMOM 8:
1. 5-10s Ring support hold + 5-10s Halfway down ring dip hold + 5-10s Bottom of ring dip hold
2. 5-10s Chin over bar hold + Halfway down pull up hold + 5-10s Active hang
C. Every 5:00 x 5:
4 Wall walks
6/6 S.arm KB Front Rack Step Up @16/12kg
3-6 Toes to bar + 3-6 Pull Ups + 3-6 C2B
10 Alternating KB C+J (from floor) @24/16kg
8 KB Candlestick Rolls @16/12kg
Work should be completed by 4:00 at the latest.
If still working at the 4:00 mark, stop, rest and try to get further the next round!