WENDLER
Back Squats
GYMNASTIC CONDITIONING
0:00 - 6:00min
0dds: 3-5 Muscle up Transitions on low rings
Evens: 3-5 Muscle up Kipping on bar (focus is on pressing down on the bar with minimal elbow bend through to full hip extension).
7:00 - 15:00min
1-5 Muscle ups
E.M.O.M
16:00 - 22:00min
Odds: Max rep Ring Dips in 25 seconds.
Evens: Max Rep Strict Pull ups in 25 seconds.
WOD
A.M.R.A.P in 16 minutes of:
400m Run
12 Toes to Bar
20 Weighted alternating Lunges - 30/20kg (Bar Overhead)
