WOD: A. Weakness work training 14 minutes:Athlete makes two choices based on greatest weaknesses and alternates choices on even and odd minutes Alternating EMOM for 14 minutes: 1 rope climb 6 pistols, 3 each leg 2 squat cleans at 50%-75% 1RM 2 squat snatch at 50%-75% 1RM 2 muscle ups 3-5 ring dips (strict or kipping) 3-5 pull-ups (strict of kipping) 10m handstand walk or HSPU 30 double unders or double under attempts B. 4 rounds for time of: 8 burpees 400m run 8 WBS 20/14 10’/9′
