A. EMOM 12 (3 sets)
- 1 – 45 sec strict pull-ups
- 2 – 45 sec hollow rocks
- 3 – 45 sec ring dips
- 4 – 45 sec back extensions
B. Kelen Helly
For time:
- 1 Round Kelly
- 2 Rounds Helen
- 1 Round Kelly
Kelly:
- 400m Run
- 30 Box Jumps (20”/24”)
- 30 Wall Balls (7/9)
Helen:
- 400m Run
- 21 KBS (16/24)
- 12 Pull-ups
Time Cap: 22 mins
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