Weakness Work Training 14 minutes: (Athletes makes 2 choices based on greatest weaknesses and alternate choices even and odd minutes) Alternating EMOM for 14 minutes: 1 rope climb 6 pistols (3 each leg) 2 squat cleans @ 50%-75% of 1RM 2 squat snatches @ 50%-75% of 1RM 2 muscle ups 3-5 ring dips 3-5 pull-ups 10m handstand walk or 3-5 HSPU 30 double unders or 10 attempts WOD: 3 rounds for time of: 200m run 15 KBS 32kg/24kg or 24kg/16kg 200m run 15 WBS 20/14 10’/9′
