-Warm Up-
4 rounds
10/8 cals bike
10 ring rows
10 Kb Filly Lunges
(1 KB in front rack, 1 KB overhead)
:20 DBl Kbl front rack hold
(bottom of squat)
-WOD-
EMOM 24
MIN 1 – 15/12 Cal Bike
MIN 2 – Gymnastic Pull of Choice*
MIN 3 – :30 Double KB Front Rack Hold (Athlete Choice, Heavy)
*Options for Gym. Pull…
5-10 Ring Rows
5-10 inverted rows
5-10 Banded pull-ups (C2B if they want)
5-10 Strict Pull-ups
5-15 Kipping Pull-ups (C2B if they want)
