Warm Up | 2 Rounds
12 Cals
10/10 Kneeling Shoulder Press
10 Squats
10 Jumping Pull Ups
10 Step Ups
WOD: EMOM x 30
RXD Option:
EMOM x 30
· 8 - 10 HSPU (Max 1 AB Mat)
· 12 - 16 Pistols / Heel / Ball Assisted
· 8 - 10 C2B Pull Ups / Pull Ups
· 15 - 20 WBS (9/6)
· Rest
SCALED Option:
EMOM x 30
· 8 – 10 Bench HSPU / DB Push Press
· 12 – 16 SL Sit to Stand
· 8 – 10 Pull Ups / Ring Row
· 10 – 20 WBS (6/3)
· Rest
Pick one of the following after the WOD:
Core Finisher:
3 sets x 10 reps
MB Russian Twist
MB Sit Ups
MB Mountain Climbers
Accessory Work:
3 sets x 10 reps
DB Bicep Curls
DB S/A Rows
Chin Ups (Banded)
Top Up:
500m Max Effort Row
2 mins rest x 2 or
2 mins rest x 3 or
2 mins rest x 4