Warm Up:
:30 on :10 off
Jumping Jacks
Spider-Man Lunge (Hold :30e Leg)
No Push Up Burpees
Pidgin (Hold :30e Leg)
Active Bar Hang
x 2
Skill:
EMOM12 (6 Rounds)
Evens: :20-:30 Hanging L-Sit Hold
Odds: :50 Farmers Carry (2 KB or 2 DB)
WOD:
Partner!
For Time
100 Wall Balls
80/60 Cal Assault Bike
60 Kettlebell Swings (70/53) Heavy Today
40 Box Jump Over (24/20′)
30 Bar Muscle Ups (Chest to Bar, Pull Ups) looking for your hardest “Pull” here
*20 min cap