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
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