WARM UP
EMOTM 5:00:
1 pull up
2 burpees
3 front squats
SKILL
WOD setup
WORKOUT OF THE DAY
EMOTM until failure to complete:
Minute 1: 1 bar muscle up
Minute 2: 2 over and back burpees
Minute 3: 3 thrusters
*Every Time Through The Emom Sequence Athletes Must Add 1 Bar Muscle Up, 2 Burpees Over Bar, And 3 Thrusters.
Time Cap: None
Tie Break: None
Elite/Rx/16-17/35+: 95 lbs / 65 lbs
Intermediate: 95 lbs / 65 lbs, chest to bar pull ups
14-15: 75 lbs / 55 lbs, chin over bar pull ups
Scaled/Novice: 75 lbs / 55 lbs, ring rows