Warm-up
Row 30s on 30s off x10,
2 Rounds:
Goblet squat x10,
Handstand hold, 30s
Pistols x5/side,
Double KB clean and press x5/side
Double KB snatch x5/side
WOD
4 Rounds:
Row 500m,
Run 400m,
Rest 2 min
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
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