Performance
WOD 1
Super Set
- Weighted Chin Ups
4 x 10
- Weighted Pullups
4 x 10
- L-Hang
4 x 30s
2 Minutes Rest
*Remaining time – Butterfly/Kip/MU practice
WOD 2
E3MOM15
2 Rounds
3 BMU
11 OH Squats@45/30
Fitness
WOD 1
EMOM20
Minute 1: 20 Alt DB Bent Over Row
Minute 2: 8/5 Strict Pullups
Minute 3: 40s L-Tuck Hold
Minute 4: 20 V-Ups
Minute 5: Rest
WOD 2
E3MOM15
2 Rounds
9 Pullups
11 OH Squats @35/25
Home WOD
E3MOM21
2 Rounds
18 Ring Rows/Shoulder Taps
11 Odd Object OH Squats