Skill: “Up and Over”

EMOM x 6

4 Pull ups and 4 box jump overs

 

Strength: Clusters (use push press numbers)

1x4 @50%

1x4 @60%

2x3 @70%

1x3 @75%

 

WOD:

3 RFT: 

21 Thrusters 75/55

15 RKBs 70/53

9 HSPUs

 

rest 3 mins

 

Core Finisher:

EMOM x 2

2 x 10 sec L-sit hold with 10 secs rest between each hold, then rest 30 secs

Comment