Skill

EMOM FOR 10 Minutes
[odd] :30 Seconds of Strict Pull-Ups or Supine Ring Rows
[even] :30 Seconds Push-Ups

You’ll have 5 rounds at each station to work for a total of 30 seconds.  It’s probably not a good idea to go for a max set early on so work in as many sets as you need to for the full 30 seconds and then transition to the next station. Use the most difficult movement standard that you can and don’t worry about stringing together reps if it means sacrificing the mechanics of each movement.

WOD

5 Rounds for time with one minute on each station

Two Arm Dumbbell Front Squats 45/30 lb
Two Arm Kettlebell Suit Case Walking Lunge Steps 24/16 kg
1 Minute Rest

Workout notes: Today’s workout will be scored as you would score the workout “Fight Gone Bad”. Count all of your reps at both stations and come up with a total number at the end of the workout.  Both movements are difficult weightlifting movements that tax the lower body so keep that in mind when you are choosing your weights.