Tuesday-

15 min easy pace

Run 200m

30 sec Passive Hang from Rings

30 sec HS Hold

30 sec Hollow Hold

+

A1. Single Arm Push Press @ 20X1, 4 x 2-3 reps, rest 20-30 sec b/w sides

A2. Clapping Push Ups, 4 x 6-8, rest 30 sec **focus on max power off ground

A3. Supinated Grip Pendlay Row @ 20X1, 4 x 6 reps, rest 90 sec

+

3 sets @ high consistent effort, mix and match order

Row 40 Cals

20 Alt DB Snatch, 55#

7 Muscle Ups

15 Wallball, 20#

Rest 3 min b/w sets

DNF

At home with food poisoning. This is why I don't like lunch meetings at work...