Choose one of the following:
Engine:
2 sets:
- 5 min @ sustainable pace on Machine
- rest 1 min
Gymnastics:
9 min EMOM:
- 1-2 Rope Pulls
- 5-10 Pike Push ups
- 30 sec Hollow Hold
W.O.D.
Partner WOD – 18 min AMRAP:
Alternate between
- 8 Toes to Bar
- 10 Single Arm DB Hang Clean & Jerk
- 14/12 Cals on Machine
and
- 8 Sit ups
- 10 Single Arm DB Hang Snatch
- 14/12 Cals on Machine
-alternate rounds
