Warm-Up
10 PVC PT/ATW
10 Kip Swings
Shoulder Prep
Skill Work
With a continously running clock perform:
1 Burpee Pull Up in the first 1 min
2 Burpee Pull Ups in the second 1 min
3 Burpee Pull Ups in the third 1 min
... Continuing this for as long as you are able
WOD
10 PVC PT/ATW
10 Kip Swings
Shoulder Prep
Skill Work
Ring Push-ups : Max Set
A single set of Ring Push-ups for max reps.
"Death By"- Burpee Pull-Ups
... Continuing this for as long as you are able
WOD
Alt EMOM 12 mins: Split Jerks and Ring Rows
Every 1 min for 12 mins, alternating between:
2 Split Jerks, 80% 1RM
5 Ring Rows
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