August 12 2021

Warm Up:

2x

10 ATYW

10 Scapular Pull Ups

10 Kip Swings

10 V Outs

10 Hollow Rocks

WOD:

Gymnastic Skil

9 Min E90Sec

Option 1 - 1 Set of Muscle ups

Option 2 - 15 Sec Ring Support Hold, 10 Sec Bottom of Dip Hold, 10 Sec Top of Row Hold, Muscle Up Transition

METCON:

50/40 Strict Pull Ups (L3), Banded (L2), Jumping (L1)

EMOM Starting at 0:00

3 Deadlifts 315/205 (L3), 275/185 (L2), 75% (L1)

At Home Crew

9 Min E90Sec

15 Sec Plank Hold

10 Sec Bottom of Push up Hold

10 Sec Hollow Hold

1 Burpee

METCON

10 Rounds

10 Back Pack Bent Over Row

10 Back Pack Romanian Deadlifts