Choose one of the following:
Engine:
10 min EMOM:
- 10 sec Sprint on Machine
Gymnastics
Bar Muscle Up Skill Work
W.O.D.
3 sets – 90 sec ON/OFF:
- 15/12 Cals on Machine
- 50 Double Unders
- Muscle Ups/Burpee Pull ups/Burpee to Pull up Bar
3 sets – 90 sec ON/OFF:
- 3 Wall Walks or 100m on Machine
- 15 KBS
- Box Jump Step Downs or Step Ups for remainder
