WARM UP
EMOM 9:
12 CAL ski / row
10 Kip Swing
30” Dead hang
SKILLS
EMOM 6:
A.
Odd : 8-10 Seated Barbell Pull-up
Even: 3-5 Kipping Mini pull ups
Into....
10 Pull-up Negatives 4sec⬇️
B.
EMOM 4 (2 sets) of:
ODD: 2 Wall Climb
Even: 6-8 Incline Push-Ups on 30″ Box
Followed by. . .
EMOM 30 seconds x 6:
of complex:
3m Backward Bear Crawl + 5 Half Burpee
PARTNER WOD
For time
3x :
20 Box-Jumps Overs
30 KBS (24-16kg)
40 Wall-Balls
*Score: time
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