September 23rd, 2021

A) 4 supersets:

5 False Grip Ring Pullups

5 Ring Dips

30s Hollow Hold

B) 4RFT:

200m Run

20 DB Snatch

200m Run

50ft OH DB Lunge

Stimulus: Athletes should aim to complete movements unbroken

Scaling: Reduce run distance/front rack lunge

Time Cap: 20 mins