Warm-Up
2 Rounds: Inchworm x8, KB swing x 10
WOD
A. Deadlift 5RM
B. Rear foot elevated split squat, 4x 6/leg using dumbells on 90s rest
C. AOTM, 5 floor press, 5 weighted pull-ups x 5 each
Skill: Kipping Pullups Emom 310 ring rowEmom 43 strict pullup Emom 53-5 kipping or progression 21-15-9 Wall balls Calories *Finisher:50 jump lunges
EMOM x6: 1-5 ring muscle-ups or progression For time:50 double-unders40 alternating weighted box step-ups30 push-ups50 double-unders20 alternating weighted box step-ups15 push-ups50 double-unders10 alternating weighted box
EMOM x20 minutes, for quality:1. 30s alternating plank shoulder taps2. 30s reverse plank hold3. 10-20 seconds top of dip hold into 10-20 seconds bottom of
A Kilo website. All rights reserved.
