END OF THE WEEK MADNESS

WORKOUT OF THE DAY

STRENGTH

12 min EMOM

1. 30 sec Ring Support Hold  (top of dip)
2. 30 sec Hold on Rope
3. 30 sec Ring Support Hold  (bottom of dip)
4. Rest

METCON

In pairs, 15 min AMRAP of:

30 Wallballs

30 Hang Power Snatch 40/30kg

30 Sit-ups