Row 28 min @ 30 min TT effort, stay on a running clock, off every 4 to do
2 wall walks
1 ring MU (try to do this as a front uprise)
4 ring dips at top of MU
4 L-sit rope pullups (switch top hand after 2)
Wall walks are so energy demanding, really tried to maintain focus on great hollow position. Been a while since I have tried in a front uprise so wasn’t the best but at least got some practice at really driving aggressively through that kip
(rest as needed)
Bike 28 min @ 30 min effort, stay on a running clock, off every 4 to do
6 1-arm alternating DB hang squat snatches @ 50lbs
8 dbl DB box step overs @ 50/hand
8 GH raises
10 mini band psoas march from standing (press hands into wall, try to keep hollow body throughout)
Grinding at a 30min effort was hard here, as set up ate some time and the step overs ate all of my energy.