WOD 06.05.19

PERFORMANCE

GYMNASTIC SKILLS

Pull

EMOM12

Min1: 3 Assisted Strict Ring MU Complex

Min2: 45sec DU or TPU Attempts


*Pull + Transition + Dip

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


CONDITIONING

Every 3:00 for 4 sets perform:

17 Thrusters 75/55

13 SDLHP “

11 Box Jumps 24/20


FITNESS

BUILD

EMOM12

Min1: 6 Tempo Banded Strict Pullups

Min2: 6 DB Strict Dips or DB Pushups



BURN

Every 3:00 for 4 sets perform:

10 Wallball Shots

200m Row

30sec Elbow Plank