A.

Health:

EMOM 9

1st: 30 Sec J Hook Lock In Practice On Box 

2nd: 30 Sec Ring Rows 

3rd: 45 Sec AMRAP Rope Climb Laying to Stand for Quality 

Fitness + Performance:

EMOM 9 

1st: 30 Sec J Hook Lock In Practice 

2nd: 15 Sec Rope Chin Ups (Right Hand on Top) 15 Sec Rope Chin Ups (Left Hand on Top) 

3rd: 45 Sec AMRAP Rope Climbs for Quality 

B.

H+F+P Accessory:

3 Sets for Quality:

100’ Right Arm KB Front Rack Carry Left Arm KB Overhead Carry 

20 Banded Face Pulls 

100’ Left Arm KB Front Rack Carry Right Arm KB Overhead Carry

30-60 sec Push Up or Ring Plank   

C.

H WOD:

EMOM 8:

Odd: 4 Sandbag or D-Ball over the Shoulder 

Even: 10 DB Z-Press 

F+P WOD:

EMOM 8:

Odd: 5 Sandbag over the Shoulder (150/100) 

Even: 10 Kipping Handstand Push Ups