Warm up

Gymnastics tekkers

Bar muscle up broken down / progressions

 

Wod 1

16 Min Alternating EMOM

– 100m Sandbag run

– 8 Strict Toes to bar

– 12/8 Assault bike cals

– 4 Bar Muscle Ups/8 chest to bar

 

Wod 2

14 Min AMRAP

50 Double Unders

20 DB OH Lunge

20 DB Push Press 22.5/15