7.16

3-5 minutes of workout prep
plate OH walk x 30m per arm
reverse hyper off GHD x 15
kip swing on pull up bars x 10
Push up plus x 10

then

A.1 CG bench press x 8 x 3 sets @ 70%, rest 20 sec.
A.2 deficit ring or p-bar push ups x 8 reps x 3 sets, rest 20 sec.
A.3 Alternating rope slams x 20 sec. x 3 sets, rest 2 minutes
+
E2MOTM x 16 minutes
~15 sec. AB sprint @ 1000/800 RPM
~100m sprint

**minute 0:00 = 15 sec. sprint
**minute 2:00 = 100m sprint
**minute 4:00 = 15 sec. sprint
**minute 6:00 = 100m sprint

finisher: – not for time:
20 sec. hollow hold
20 sec. arch hold
40 sec. hang from pull up bar
x3 rounds