Warm-up
EMOM10
Odd- 12/10 Calorie Row
Even- 3 Strict Pull-ups & 5 BB Overhead Squats
-Spend some time working on thoracic mobility and your overhead position
Oly
EMOM10
1 Snatch Pull
1 Full Snatch
Strength
Back Squat
3-3-3-3-3
WOD (24 min cap)
Every 2 Minutes until you can no longer complete:
12/10 Calorie Row
1 Muscle-up
1 Thruster (155,105)
Open 135,95
Every new interval add 1 rep to the thruster and the muscle-up.
*if ascending muscle-ups isn’t an option for you, keep with 1 or 2 muscle-ups and ascend with the thrusters*