Monday

STRENGTH

Back Squat

WOD

0:00 - 6:00 min

E.M.O.M

1-6 Strict Pull ups (Strict Chest to Bar Pull ups)

Pull as high as you can and with as much power as you can each rep.

6:00 - 12:00 mins

E.M.O.M

1-8 Strict Dips (Strict Ring Dips)

14:00 - 22:00 min

A.M.R.A.P

3/6/9/12/15/etc

Toes to Bar

Box Jumps - 10/8 planks

Push ups

27:00 min - onward

3 rounds for time of:

15 Box Jump Overs - 10/8 planks

2 Rope Climbs

15 Sit ups