Saturday 6th November 2021

EMOM for 10mins of:

Min 1: 15-30sec Ring Support Hold (use a spotter/ partner if you need to)

Min 2: 30 sec of Hollow Rocks

Partner WOD

On a 20-minute clock for max reps of:

0:00-2:00 Single-arm KB Front Rack Lunge (steps) 24/16kg

2:00-4:00 Sit-ups

4:00-6:00 Ring Dips

6:00-8:00 KB Goblet Squats 24/16kg

8:00-10:00 Sit-ups

10:00-12:00 Rest

12:00-14:00 Push-ups

14:00-16:00 KB Swings 24/16kg

16:00-18:00 Sit-ups

18:00-20:00 Ring Dips

-One person works at a time and alternate as you like