-Warm Up-

 

A) 3 rds

    5 single arm ring row (each side)

    5 kneeling jumps

    10 plate squats

    5 medball cleans

 

B) 5 pull-ups  (2 Rounds )

    5 wall balls

    1 Clean 95/65

 

 

-WOD-

 

EMOTM 30

 

Minute 1 - 8 C2B Pull Ups

Minute 2 - 12 wall balls

Minute 3 - 2 Power Cleans (AHAP)

 

*athletes choose weight on clean building each round