13052024

Conditioning: EMOM 16 min.

min 1: 10-12 hand release no jump burpee

min 2: 8-10 target burpee

min 3: 6-8 single arm dumbbell burpee box step ups

min 4: rest!

WOD: For time

15-12-9-6-3 pull ups (21-18-15-12-9 jumping pull ups)

15-12-9-6-3 overhead squat (30/20)

30-24-18-12-6 kettlebell swings

30-24-18-12-6 straight leg sit ups

Accessory: EMOM 9 min.

min 1: 30-45 seconds weighted wall sit

min 2: 30-45 seconds overhead plate hold

min 3: 20-30 seconds dead hang hold