Skill: Kipping Toes to bar/Hollow Holds

8 Min EMOM

Odd: 5 Kipping swings practice (open close drills)  and 3 Kipping Toes to Bar

Even: Attempt a Hollow Hold for 20+ seconds. 30 Sec max, then rest 30 secs.

 

Strength: Front Squat

1 x 5 50%

1 x 4 60%

1 x 4 70%

1 x 3 80%

1 x 1 90%

1 x 10 50%

 

WOD: 

"Open Test"

EMOM For as long as possible

 

RX:

7 thrusters 75/55

6 pull ups

5 burpees

 

Scaled: 

5 thrusters 45/35

5 pull ups/ring rows

5 Burpees

 

Score is number of completed mins + reps from last round not completed.

 

Then with no rest:

 

If you get less than 3 rounds row 1000m

 

If you get less than 3-4 rounds row 500m

 

If you get less than 5-6 rounds row 250m

No rowing if you get 7 or more rounds

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