PRIMER:
EMOM x 9
Min 1: Easy Row
Min 2- 5 Pull Ups | 10 Push Ups | 15 Air Squats
Min 3: 5 Front Squats
STRENGTH:
EMOM x 10
Min 1: 3 FS
Min 2: Max Strict Ring Dips in 30s
Or Push Ups
GYM WOD:
AMRAP 11
100 Double Unders
75 Air Squats
500M Row
Modifications:
No Double Unders:
100 Hops over the dumbbell.
300 Single Unders
Row: .8 Mile Bike | 900M Bike Erg | 400M Ski
(no plate hops, no line hops)
AT HOME WOD:
Dumbbell:
100 Double Unders
75 Air Squats
500M Row
Bulletproof Shoulders:
100 Double Unders
75 Air Squats
500M Row
Bodyweight Version: AMRAP 15
100 Line Hops
75 Air Squats
400M Run