Skill: EMOM x 4 (Gymnastics - TTB)

Odd: Snap to Hollow Position with PVC

Even: 10 Arch Rocks (Superman rocks)


Then:

Kip Swings 3 x 3 (raising legs higher each swing)


Then Unbroken TTB: 3 x 3, (rx+) 3 x 6


Strength: Dead Lift

Warm up first, then:

50% x 10

60% x 5

70% x 2 x 5


WOD: “Triple Banger”

24 Box Jump 24/20

8 Shoulder to Overhead 155/105

6 MUs

21 Box Jump 24/20

7 Shoulder to Overhead 155/105

5 MUs

18 Box Jump 24/20

6 Shoulder to Overhead 155/105

4 MUs


MU Options

6 MUs = 12 RX Ring Dips/ 15 Banded Dips/ 18 Bench or Box Dips

5 MUs = 10 RX Ring Dips/ 12 Banded Dips/ 15 Bench or Box Dips

4 MUs = 8 RX Ring Dips/ 10 Banded Dips/ 12 Bench or Box Dips

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