Custom AKA WOD
A EMOM10 odd 40 sec catch position hold rings (weighted) even 50 sec weighted plank B 5X5 BACK SQUAT ACROSS C 1km row for time
A EMOM10 odd 40 sec catch position hold rings (weighted) even 50 sec weighted plank B 5X5 BACK SQUAT ACROSS C 1km row for time
A EMOM10 odd 7 strict pull ups even 7 TTB B 3RM CLOSE GRIP BENCH PRESS 3-3-3-3-3 C TABATA push ups 8×20 sec 10 sec rest burpees 8×20 sec 10 sec rest
A 3RM Back squat B Speedo EMOM10 3 box jumps 4 burpees 5 squats after 10 min, last man standing, add every minute 1 rep to all movements
For time: 5km run
A 5RM Back squat B 3RFT 6 weighted pistols 24/16 kg 14 strict pull ups