Strength: 15 min EMOM
1: 30 – 45 sec Hollow hold
2: 4 – 7 Ring dip/ hold
3: 30 – 45 sec Supermen
Partner Wod: 20 min AMRAP
400m Run
Max pull up
One person run while the other complete max pull up.
Your score is the sum of all reps.
Strength: 15 min EMOM
1: 30 – 45 sec Hollow hold
2: 4 – 7 Ring dip/ hold
3: 30 – 45 sec Supermen
Partner Wod: 20 min AMRAP
400m Run
Max pull up
One person run while the other complete max pull up.
Your score is the sum of all reps.