Workout

EMOM x 24 MINUTES

MIN 1 - 15/12 Cal Bike

MIN 2 - Gymnastic Pull of Choice*

MIN 3 - :30 Double KB Front Rack Hold (Athlete Choice, Heavy)

*Options for Gym. Pull...

5-10 Ring Rows

5-10 Strict Pull-ups

5-15 Kipping Pull-ups

1-2 Legless Rope Climbs

2-3 Rope Climbs

HOMEWORK

CONDITIONING

FOR QUALITY*

10:00 Slow Monostructural Work

10:00 Pre-hab or Mobility

*Athletes choice for both 10:00 parts. Can be performed before or after the wod. No other additional work this week. August will begin focus for October Open.

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