"EMOMania"

EQUIP: Pull-Up Bar (band?), Bar (c: 135/95, p: 95/65, f: 65/45), HSPU Set-Up, KB (c: 70/53, p: 53/35, f: 35/26)

WARM-UP:

*Active Stretch

*400m Run

*5 ea. x Front Squat, Push Press, Thruster (work up to WOD weight)

*5 ea. x Pull-Up, C2B Pull-Up + 2 x Bar Muscle-Up

*1 min. Handstand Hold

——————

WOD:

EMOM for 5 min. -

3 x Burpee Bar Muscle-Up (c)

(p: Burpee-C2B Pull Up, f: Burpee-Pull Up)(OR sub: 3 Burpee + 3 Band-Assisted Bar M-Up)

-1 min. rest-

EMOM for 5 min. -

7 x Handstand Push-Up

-1 min. rest-

EMOM for 5 min. -

9 x Thruster (c: 135/95, p: 95/65, f: 65/45)

-1 min. rest-

EMOM for 5 min. -

12 x Split Squat (6 ea.) (c: 135/95, p: 95/65, f: 65/45)

-1 min. rest-

EMOM for 5 min. -

15 x KB Sumo Deadlift High Pull (c: 70/53, p: 53/35, f: 35/26)

-1 min. rest-

EMOM for 5 min. -

20 x Push-Up

-1 min. rest-

AMRAP for 5 min. -

Burpee

SCORE = a) Did you Rx it? AND b) Total Reps of Burpee