19/9/2018
Wednesday 19 September 2018 '19/9/2018'

1 . emom 4 min, 5 bar muscle up*

rest 2 min

emom 4 min, 5 hspu**

scale: *5 assisted bar muscle up or 7 c2b pull ups or 10 ring rows

** 2 wall climbs or 5 box push ups or 10 hand release push ups

2 . 18 min time cap

buy in 500 m run, then

30-90, 25-75, 20-60, 15-45, 10-30 reps of

wall ball & du