Skill
EMOM for 12 Minutes
Odd Sustainable set of Kipping Pull-Ups
Even Sustainable set of Handstand Push-Ups
Work on a repeatable number of each and try to perfect your technique. Pull-ups can can kipping, butterfly or strict if you are still building strength. The same goes for Handstand Push-Ups, do quality sets with a kip or do them strict from a box or against the wall to build strength.
WOD
21 Lateral Burpee Bar Hops
21 Power Cleans 135/95lbs
400M Run
15 Lateral Burpee Bar Hops
15 Power Cleans
400M Run
9 Lateral Burpee Bar Hops
9 Power Cleans
Off Ramp WOD
15 Lateral Burpee Bar Hops
15 Power Cleans
400M Run
10 Lateral Burpee Bar Hops
10 Power Cleans
400M Run
5 Lateral Burpee Bar Hops
5 Power Cleans