Focus:

10min EMOM

Min 1: 3 Kip Swings

Min 2: 2 Kip Swings + 1 Kip

Min 3: 2 Kip Swings + 1 Pullups

Min 4: 2 Kip Swings + 1 Pullup + 2 Kip Swings

Min 5: 2 Pullups

 

Seated

10min EMOM

Min 1: 5 Ring Push-Ups

Min 2: 5 Ring Press Outs R

Min 3: 5 Ring Press Outs L

Min 4: 5 Ring Press Outs Both

Min 5: 5 Knee Burpees Between Boxes

WOD:

For Time

100 Burpees 

EMOM 3 C2B Pullups

 

Lower:

For Time

100 Burpees 

EMOM 3 C2B Pullups

 

Upper

For Time

100 Burpees 

EMOM 5 Jumping C2B Pullups

 

Seated

For Time

75 Knee Burpees

EMOM 3 C2B Pullups

 

Neuro

For Time

65 Knee Burpees 

EMOM 5 ring Rows

 

SHORT STATURE:

For Time

100 Burpees 

EMOM 3 C2B Pullups