A) CF S-WOD
B) EMOM for 18 min (6rds)
Min 1 – Row 15/12 cal
Min 2 – Run 100m, 6 HPC 135/95)
Min 3 – 3 muscle ups, 6 HSPU (ring is my first choice, then bar, then strict pull ups, then 6 kipping)
C) 60 GHD sit ups for time (try to match last weeks time for 50).
B) EMOM for 18 min (6rds)
Min 1 – Row 15/12 cal
Min 2 – Run 100m, 6 HPC 135/95)
Min 3 – 3 muscle ups, 6 HSPU (ring is my first choice, then bar, then strict pull ups, then 6 kipping)
C) 60 GHD sit ups for time (try to match last weeks time for 50).