Pull & Squat-
EMOM 12-
Odd- 2 Legless rope climbs
Even- 8-12 Goblet squat
***
Metcon-
In teams of 2-
For time-
40 Double DB lunges
40 Cal Bike
40 Pull ups
30 Double DB rack lunges
30 Cal Bike
30 Pull ups
20 Double DB OH lunges
20 Cal Bike
20 Pull ups
100 Air squats
10 Cal Bike
10 Pull ups
20 Double DB OH lunges
20 Cal Bike
20 Pull ups
30 Double DB rack lunges
30 Cal Bike
30 Pull ups
40 Double DB lunges
40 Cal Bike
40 Pull ups
***
Independent Open Gym WOD-
EMOM 10-
Odd- 8 Barbell bent over rows
Even- 8 Front squats
For time-
30-20-20
KB walking lunges @ 2×20/12kg KBs
Pull ups
