Protected: WOD/Blog

Skill:
Choose 1 of either:
A. 15 minutes working on Kip mechanics and recycling Pull-Ups/C2B/Muscle Ups

Or

B. 15 minute EMOM
1-3 Bar Muscle Ups (rep range should be ‘easy’ and simply greasing the movement used for the WOD)

WOD
5*10*15*20*15*10*5
Push Press 50/35
Hang Power Cleans
OH Squats
* = 6 Bar Muscle Ups

20 min Ladder:
1, 2, 3, 4, 5, 6… etc until failure, then go back down the ladder
Of
Strict Pullup + Strict Ttb complex
E.g
1 Strict Pullup + 1Strict Ttb
2 Strict Pullup + 2 Strict Ttb
3 Strict Pullup + 3 Strict Ttb
Etc
Rest as needed between sets, make sure you’re fully recovered before commencing each set.

Scale – Kipping or Banded pullup + knee tuck for ttb

9min AMRAP
15 Wallballs 9/6kg
30 DU

3 min rest

3min MAX Thrusters 30/20kg