-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)