WOD:EMOM x 10
Min 1: chest to bar pull ups
min 2: DB Box Step Up @24/20 / 50/35
Intermediate: EMOM x 10
Min 1: pull ups
min 2: DB Box Step Up @20/ 20 | 35/20
Beginner:EMOM x 10
Min 1: jumping pull ups
min 2: DB Box Step Up @20 @20/10
Post WOD Strength
OTE 90 x 4
3 Hang Power Cleans
Home Workout: 5 rounds for time:
20 alternating dumbbell rows in a plank (35/50 lb)
Dumbbell front-rack carry (200 ft) (35/50 lb)
– Use two dumbbells.
Movement scaling options:
Cool down:
1 round:
1:00 barbell forearm smash/side
1:00 barbell bicep smash/side
1:00 forearm stretch/side