Compete
WOD 1
EMOM16
Minute 1: 12/10 Kipping/Butterfly Pullups
Minute 2: 30s Low Ring Hold
Minute 3: 50s Dble DB OH Hold
Minute 4: 16 Dble DB Push Press
WOD 2
AMRAP13
11 Wall Balls @9/7
9 Cal Row
15 AKB Swings @32/24
*8+ Rounds for CX
Fitness
WOD 1
EMOM16
Minute 1: 20/15 Shallow Kips
Minute 2: 30s Bottom of Push up Hold
Minute 3: 40s Dble DB OH Hold
Minute 4: 12 Dble DB Push Press
WOD 2
AMRAP13
11 Wall Balls @7/5
9 Cal Row
15 AKB Swings @24/16
88
AMRAP21
22 Air Squats
36 Mountain Climbers
15 Odd Object Swings