Prep:
EMOM x 12 minutes
1. Row 12 calories
2. Bike 12 calories
3. Run 200m
4. Rest
3 sets of:
10 single-leg RDL (5/leg)
10 hip extensions (on GHD)
Strength:
Deadlift Work
Every 90 seconds
7×1 @ 90% of 1RM.
Conditioning
For time:
10 ring muscle ups
100 push press (75, 55)
1k row
Accessory
EMOM x 10 minutes
odd) 12 toes to bar
even) 12 chest to bar pull ups