EMOM for 10 Minutes
Odd Sustainable set of Butterfly or Kipping Pull-Ups
Even Sustainable set of One Legged Squats
Use this time to practice some CrossFit gymnastics skills!
Pull-Ups: Attempt a number you think you can maintain for each movement. If you are new to kipping keep the number small and practice the timing. If you are in the 2-3 rep range and having difficulty, making multiple attempts within the minute would be totally appropriate, this is skill practice! Kipping with a band is fine as well but go with a band that gives you the least amount of assistance!
One Legged Squats: Perform a sustained set of pistols without hitting failure. If you haven’t mastered this movement try stepping up on a high box and performing a slow one legged lower down or use an object to brace yourself like a band or a post on the pull-up rig.
10-1 Box Jump 24/20″
1-10 Squat Clean 135/95lbs
Off Ramp WOD
10-1 Box Jump or Step Up
1-10 Squat Clean