Warm up wod
3 rounds for quality of movement
15 cal row
10 sots press
15 v-ups
16 alternative jumping lunges
1. E2mom x 6, 1 snatch pull +1 hang squat snatch + 1 squat snatch
60-65-70-75-80-80%
2. Gymnastics
Try one max rep set bar muscle ups, rest 2 min then
Emom 5 minutes 1/3 of max rep set
practice 20 min, ring muscle ups and handstand walk, focus on your weakness
3. Emom 28 min
1st min 15/10 cal row
2nd min 15 t2b
3rd min 50 du
4rth min 12 thrusters
Scale reps if necessary
