Pre Class:

1) 20 minute EMOTM:

Movement 1 – 150-200m Run, .7-.13 True Form, 10-20 Cals Assault Bike, Ski Erg, Row

Movement 2 – 100ft Hand of Over Hand Sled Pull

Pick output/loading you can maintain for all 10 reps. Sled Pull should be done standing.

WOD:

2) Snatch Pull + Low Hang Snatch: 1 Complex EMOTM x 12 sets

Warm-up as needed. Use straps if you need them/have them. Low hang should be below knee. Start around 60% of your 1RM, build as heavy as deemed fit.

3) Clean Pull + Low Hang Clean: 1 Complex EMOTM x 12 sets

Warm-up as needed. Low hang should be below knee. Start around 60% of your 1RM, build as heavy as deemed fit.

4) AQAP:

800m Run

60 Wall Balls 20/14

40 Toes-to-bar

Extra Work:

5) Strict Muscle-up + Kipping Muscle-up: 10 sets

Rest 90-120 seconds between sets. Build to a max load.

6) Chest-to-bar Pull-ups: 8 minute EMOTM

Pick a rep count you can maintain all 8 sets.

7) Wall Facing Handstand Push-up: 7 sets of 3

Rest 90-120 seconds between sets. Add deficit as able.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE