WARM-UP
EMOM x 5 MINUTES (:50 WORK / :10 REST)
MIN 1 - 100m Run
MIN 2 - :20 Step-ups then Max Box Jumps
MIN 3 - :20 Tuck Hold then Max Tuck Ups
MIN 4 - SA Ring Row - Rings Rows
MIN 5 - 100m Run
SKILL
Metcon (No Measure)
EMOM x 4 MINUTES
MIN 1* - :15 Active Hang + 3-5 Scap Press Downs
MIN 2 - 5-7 Kip Swings
-Rest 2:00 b/t EMOMs-
EMOM x 6 MINUTES
MIN 1 - :30 Pull-Ups
MIN 2 - :30 Toes to Bar
MIN 3 - :30 Box Jumps
*Athletes can drop between movements.
WOD
Metcon (Time)
FOR TIME*
800m Run
50 Box Jumps (24/20)
30 Pull-Ups
30 Toes to Bar
400m Run
40 Box Jumps
20 Pull-Ups
20 Toes to Bar
200m Run
30 Box Jumps
10 Pull-Ups
10 Toes to Bar
*Option to partition the Box Jumps, Pull-Ups, and Toes to Bar in smaller sets as needed before the next run.