Warmup
Run 400m
3x5 Tempo Goblet Squats
3x8 Kipping Pullups
3x:30 Superman Hold
Strength
6x max strict chest to bar pull ups w/ 3 second hold with chest on bar.
WOD
4 Rounds (5 min each)
EMOM
Min 1: 12 Burpees
Min 2: 12 Goblet Squats (2/1.5)
Min 3: 12 KB Swings
Min 4: Max Snatch (135/95)
Min 5: Rest
*If you find yourself using more than 50 secs on any of the first three stations, reduce your reps to 8-10.
REC
100 Partner Wall Ball Situps