Focus:
10min Alt EMOM
- 3 Jumping Pullup Negatives
- Kip Swing Progression
- Kip Swing x 5
- 2 Kip Swing + Kip x 2
- 2 Kip Swing + Pull-Up x 2
- 2 Kip Swing + Pull-Up + 2 Kip Swing x 2
- 3-5 Kipping Pullups/C2B
WOD:
12min EMOM
Min 1- 3 MU or 6 C2B
Min 2- 12 Wall Balls 20/14lbs
Min 3- 40 DUs
Rest 2mins
Complete 2 Rounds for Time
3 MU or 6 C2B
12 Wall Balls 20/14lbs
40 DUs
Finisher:
In As Few Sets As Possible
100 Bandy Tris
50 Spanish Squats
25 Calf Raise Negatives on 45lb Plate Holding 45/25lbs
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