Strength: Core
Alt. EMOM X 3 for Max reps (15 min.s)
Hollow rocks
150m sprint
Weighted Situps (20/14)
150m sprint
-1 min rest-
WOD: “The Dundies“
33 Alt. DB Snatch (50/35)
33 Pull-ups
22 Alt. DB Snatch (50/35)
22 Chest to bar Pull-ups
11 Alt. DB Snatch (50/35)
11 Bar Muscle Ups
-12 min cap-
FW: RWAN, sub jumping pull-ups, jumping CTB, burpee pull-up
