WOD 20.05.19

PERFORMANCE

SKILLS

EMOM12

Min1: 3 Jumping False Grip Muscle Ups

Min2: 45sec DU or TPU Attempts


*If you can't perform strict pullups or strict ring dips perform BUILD workout.


CONDITIONING

3 ROUNDS FT

400m Run

50 AB Mat-Situps

25 Hang Power Cleans 95/65


CAP18


FITNESS

BUILD

EMOM12

Min1: 7-10 Tempo Banded Pullups

Min2: 7-10 DB Strict Dips or DB Pushups

Min3: Rest


BURN

3x AMRAP5

AMRAP5

200m Run

15 AB Mat Situps

10 KB Suitcase Deadlifts

REST 1:00