Skill: 5 Min EMOM

Min 1: 2 Strict TTB and 10 Push Ups

Min 2: 4 Kipping TTB and 9 Push Ups

Min 3: 3 Strict TTB and 8 Push Ups

Min 4: 5 Kipping TTB and 7 Push Ups

Min 5: 4 Strict TTB and 6 Push Ups


Strength: 5RM Bench Press, then 90% x 5


WOD: 3 rounds of 3 mins each, 1 min rest between rounds.

11 Mins Running Clock


Round 1: 36 TTB; then max reps Burpees

-1 Min rest

Round 2: 24 C2B; then max Burpees

-1 Min rest

Round 3: 12 Muscle Ups: then max Burpees


Score = number of total Burpees


MU Options:

20 Rx Dips

30 Banded Dips

40 Bench Dips

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