Fitness
WOD 1
EMOM16
- 3-5 Pull Ups
- 30s Ring Pushup Hold
- 3-5 Wall Walks
- 30s ½ Push up Hold
WOD 2
8RFT
8 Strict Press
8 Deadlifts
8 Pendlay Rows
8 Muscle Cleans
@35/25KG
22 Minute Time Cap
Performance
WOD 1
EMOM16
- 20s Top of PU Hold
- 30s Ring Support Hold
- 5-10 Lunge to Handstand
- 30s Handstand Hold
WOD 2
8RFT
8 Strict Press
8 Deadlifts
8 Pendlay Rows
8 Muscle Cleans
@45/32.5KG
22 Minute Time Cap