Strength/Skill: Interval Holds

  • 40s KB Farmer’s hold
  • 20s rest
  • 30s Ring support
  • 30s rest
  • 30s Hanging L-sit / Knee-tuck hold
  • 30s rest
    • 3 rounds

WOD: AMAP

  • 2 min Max Cal Row
  • 1 min rest
  • 2 min Max HRPUs (FBs do Ring Pushups)
  • 1 min rest
  • 2 min Max Cal Bike
  • 1 min rest
  • 2 min Max V-ups
  • 1 min rest
    • Repeat 1 more time
      • Athletes 25-27 use erg for both

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