Skill: 5 Min EMOM

  1. 5 Kip Swings + 10 Hollows
  2. 5 TTB + 10/7 Push Ups
  3. 5 Kip Swings + 10 Hollows
  4. 5 TTB + 10/7 Push Ups
  5. 2 Max Effort L-Sits

 

Strength: Front Squat

60%x3, 65%x3, 70%x3, 

 

Then: 75%x2x3 Tempo Front Squats 

-Take 5 seconds to drop into squat, come up immediately.

 

WOD:  

Buy In: 72 DUs (216 Singles)

4 RFT:

6 Shoulder to Overhead 135/95

11 Box Jumps 24/20

19 Wall Balls 20/14, 10'/9'

Cash Out: 72 DUs (216 Singles)

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