WOD: A. Weakness Work/Progression/Strength
Alternating EMOM for 28 minutes PICK 3 MOVEMENTS 1-2 Rope Climb w/Feet or Legless 8 Pistols (4 each leg) 2-4 Squat/Powwr Clean at 50-75% of 1 RM 2-4 Squat/Power Snatch at 50-75% of 1 RM 2-5 Muscle-Ups (bar or ring) 3-5 Ring Dips (strict or kipping) 3-5 Pull-Ups (strict or kipping) 3-10 HSPU (deficit, parallette, strict, kip) 10-50ft Handstand Walk 30-40 Double Unders or 10-15 attempts Alternate between movements, EMOM, resting every 4th minute.
