Warm up

Empty bar OHS warm up

 

Wod 1

12 min EMOM

10 Strict Press 40/25

14 C2B*

18 DB Snatch 22.5/15

 

*scale to normal pull ups/ring rows

 

Wod 2

4 Rounds

8 OHS 70/45

16 HSPU

2 Rope Climbs

 

18 Min Cap

 

*If finish early build to a 3rm OHS from the floor