Gymnastic Condo/Tech:
EMOM x 8:
2 Muscle Ups + :20 Ring Support Hold
or
EMOM x 8:
:20 dead hang + 3 Pullups
LF Condo:
EMOM x 8:
:30 Hard effort
:30 Easy effort
**Bike, Ski, Row choice
WOD: "Ghosted"
4 Rounds:
600m Run
25 Thrusters (45/30
10 Bar Muscle Up
(Time Cap 30 min)
FW: Sub Hardest Pulling Motion in singles
LF WOD:
4 Rounds:
600m Run
25 Medball Cleans
15 Box Jumps
