Warm UP:

  • 3 Sets:
    :30 Windmills Forward
    :30 WIndmills Backward
    :30 Standing Wall Slides
    :30 Alternating Overhead Lunge

WOD
EMOM 8:
Even: 7 Strict Press
Odd: 7 Strict Pull-Ups

EMOM 8:
Even: 5 Strict Press
Odd: 5 Strict Pull-Ups

EMOM 8:
Even: 3 Strict Press
Odd: 3 Strict Pull-Ups

Level 2:
EMOM 8:
Even: 7 Strict Press
Odd:: 7 Strict Pull-Ups

EMOM 8:
Even: 5 Strict Press
Odd:: 5 Strict Pull-Ups

EMOM 8:
Even: 3 Strict Press
Odd:: 3 Strict Pull-Ups

Level 1:
EMOM 8:
Even: 7 Strict Press
Odd:: 7 Strict Banded Pull-Ups or Ring Rows

EMOM 8:
Even: 5 Strict Press
Odd:: 5 Strict Banded Pull-Ups or Ring Rows

EMOM 8:
Even: 3 Strict Press
Odd:: 3 Strict Banded Pull-Ups or Ring Rows”