Time flies

Time flies

1. Warm up 

2. 8 min EMOM 

Odd: 40 sec Hollow Rock Hold 

Even: 40 sec Superman hold 

3.

4:1 intervals 

Round 1 

60sec on / 15 sec rest 

Max Doubke unders /Singles 

90 sec on / 22 sec rest 

Max Muscle ups / C2B / Pull ups / - athletes choose most challenging 

60 sec on / 15 sec rest 

Max burpees 

Round 2 

120sec on / 30 sec rest 

Max thrusters @ 40% Push press 

120sec on / 30 sec rest 

Max Hang cleans *same bar + 20% of bar 

120 sec on / 30 sec rest 

Max deadlifts * same bar + 20 more % 

Athletes will complete round 1 -2 -1-2 

Score is total reps 

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