Primer:
8 Minutes For Quality
3 Turkish Get Ups Per Side
30-60s Dead Hang
1-2 Pause Wall Walk or Walk Outs
WOD: EMOM x 16
45s Work | 15s Rest
Min 1: Strict Pull Ups
Min 2: Cal Row
Min 3: Strict HSPU
Min 4: Burpee Box Jump Overs
*Score – Total number of reps
No Pull Ups / HSPU:
Min 1: Hold Above the Bar (4s equals 1 rep
Min 2: Cal Row
Min 3: Box HSPU | Push Ups
Min 4: Burpee Box Jump Overs
Bulletproof Shoulders:
Min 1: Tempo Sumo Deadlift High Pull (Barbell)
Min 2: Cal Row
Min 3: Piked Toe Touches
Min 4: Top Up Burpee Box Jump Overs