WOD

BB/Skill

EMOMx15 (5 Rounds)
Min 1 5/3 Strict HSPU  + 1 Squat Snatch climbing in weight
Min 2 3/2 Muscle Ups + 1 Squat Snatch
Min 3 8 Pistols + 1 Squat Snatch

Capacity
10-9-8-7-6-5-4-3-2-1 reps of
Alt DB Thruster 45/35
Pull Ups
Shuttle Run
15:00 Time Cap

FX
EMOMx15 (5 Rounds)
Min 1 5/3 Strict HSPU w 1 abmat or Heavy seated DB Press + P SN
Min 2 5/3 Deep Ring/stationary  Dips
Min 3 Pistol technique work or 16 Air Squats

10-9-8-7
Alt DB Thruster  scale load as needed
Ring Rows
Shuttle Run

Share