Warm-up
Run 1 loop – quick warm up of skills for EMOM then get it started
Skill
EMOMx16
Min. 1: 1 Legless Rope Climb + 1 Regular Rope Climb
Min. 2: 2 Strict Deficit HSPU – choose the biggest deficit possible
Min. 3: 3 Muscle ups with medball between legs – strict if possible
Min. 4 : 4 KB Pistols, 1.5/1 pood (4/side)
WOD Credit COMPTRAIN
Strength
Back Squat
3-3-3-3
WOD
20 Burpee Lateral Jumps
30 Chest to Bar Pull-ups
10 Burpee Lateral Jumps
15 Thrusters (165,115)
10 Burpee Lateral Jumps
30 Chest to Bar Pull-ups
20 Burpee Lateral Jumps