Thursday, November 2

The Fire

2rds (:45 on :15 off) Plank Hollow Rock Hold Russian Twist V-Ups

Bench Press (5 x 4)

Warmup to 75% for 1st set of 4. Then Increase each set

Ring Rows (5 x 8)

"Big Nasty" (Time)

3 Rounds: 7 Bar Muscle-Ups 50 Air Squats 10 Hang Power Snatches (115/80)

Rx+ Ring Muscle Ups Scale MU: Burpee Pullup