Task orientated workout. this can be done in any order. The clock will be ongoing.
This is a good time to focus on your movements, open is coming up so for every rep to be counted it has to be spot on.
A) 30 x D/U , 10 emom, if you cant make it take 5 reps off every round
B)10 min EMOM
-10 x HSPU 1 mat allowed, or go to Strict push ups
-10 x T2B, , or knee to armpits!
C)5 min for c&j warmup 80-85%, then 1 rep for 10min
D) 5 min emom. 3/2 rope climbs
Guys try to do this with only one leg/foot hitch, ladies try only two.
Plus class wod
Tabata Thrusters with empty barbell
8 rounds of 20 seconds on 10 seconds rest
Rx will hold barbell in the squat position on rest. ( with bar overhead, maybe?)
Battle of the Fittest wod
Shoulder to overhead @ 50/30
Between every round 50 bar hops
12 min cap
You are welcome 😉