Warm Up: 3 RDS- 1- Lunge PT, 15 Oh Squats, 10m Bearcrawl
A. Strength – EMOM 12 Minutes
Odd: 5 OH Squats @60% 1RM
Even: 7 Burpees
B. WOD – 5 Rounds for time
7 Toes to Bar
5 Pullups
3 Chest to Bar Pullups
1 Bar Muscle Up
200m Run
* Top athletes will aim for unbroken reps on the bar*
Scaled WOD
5 Rounds for time
7 Toes to Bar (SX: Knees to Elbows)
7 Chest to Bar Pullups (Using bands)
7 Hand Release Pushups
ON RAMP: Pullups, Kipping and Knees to Elbows/ Toes to Bar Revision.
