11/13/26

A.

3 Rounds:

40 Air Squats

20 Hang DB Snatch (50/35#) 

10 Ring Muscle-ups 

2:00 Rest 

B.

Every 2:00 for 10:00 (5 sets) of:

Overhead Squat x 3 Reps

C. 

Bulgarian Split Squat 

2 sets: heavy 8-10 reps + max reps bw each leg 

Rest 2-4 mins 

D.

On a 15:00 clock: 

AMRAP 5:

60 GHD Sit-ups

Max Strict Ring Dips in remaining time 

Rest 5 

AMRAP 5:

60 GHD Sit-ups

Max Push-ups (or another round of dips if you want?) in remaining time 

E.

Hamstring Curls

10,10,max 

GDH Back Extension with 2x35# KB 

10,10,max