Training WOD:
A) 7 min core amrap
10 x v-ups or h-ups
20 sec plank hold ( try to do a superman plank with arms stretched out in front)
B) 21 min EMOM, 7 rounds
- 1-3 rope climbs
- 12-16 pistol squats
- 8-10 ring dips
scaled version movements, choose what movements to do so that your getting the most out of the wod:
- 2-3 wall climbs
- 12-16 dumbbell front rack squats
- 10-12 dumbbell shoulder press