Warm-up
Run 600m
warm up the movements for the skills EMOM
Skills EMOM
EMOM20
1. 20 Double Unders +5 triple unders or 5 attempts
2. 10 Alternating Pistols (over-head lockout with barbell if able)
3. Strict Muscle-ups 3-5 reps
4. 25 foot handstand walk. For those who are gymnasty, add obstacles.
*If you are working on your mus-cle-ups then try linking 3-5 with a kip. If you don’t have ring muscle-ups then work on attempts or tran-sitions. Use PVC if unable to use a bb for the pistols
WOD
600m Run
21 Clean and Jerks (155,105)
600m Run
15 Clean and Jerks (185,125)
600m Run
9 Clean and Jerks (205, 145)
*add weight to one bar. clips required
Regional 135,95/155,105/185,125
Open 115, 80/135,95/ 155,105