Performance and Fitness Notes
WOD 1 is strength and core focus, movements should be challenging but you should be able to complete all reps.
WOD 2 aiming to complete as many calories as possible, so you want to be fast through the wall balls and sit ups.
Start with the Wall balls and sit ups.
Performance
WOD 1
EMOM 20
5 Rounds
Min 1: 5 Bar Muscle Ups
Min 2: 20s Hanging L-Sit
Min 3: 10 Chest to bar
Min 4: 45s Plank
WOD 2
Max Cals 16 Minutes
E4MO4M
10 Wall Balls @9/6kg
10 Ab mat Sit Ups
Fitness
WOD 1
EMOM 16
4 Rounds
Min 1: 5 Strict Pull Ups
Min 2: 20s Hanging L-Sit
Min 3: 10 Ring Rows
Min 4: 45s Plank
WOD 2
Max Cals 15 Minutes
E4MO4M
20 Wall Balls @7/5kg
20 Ab mat Sit Ups