10 plate GTOH
10 sit ups
3 min pushing EMOM,
shoulder activation between sets
Those of you have good T2B you get the chance do do an EMOM, small set of DU into a big unbroken set. This is a chance for you get get large sets of T2B complete.
Sprint intervals to finish, with gymnastics under fatigue as your score. Look to work hard and for good reps on your gymnastics.
If you have good T2B and can string sets on above 8 together complete,
1 min on, 1 min off
AMRAP unbroken T2B, once you drop off the bar that’s it. Rest until the next set.
18/14 calorie row
9 burpee over the rower
Bar muscle up
2 min rest x 5
This should be a sprint wod. Aim to get the calories done in under 1 minute, fast and dont stop on the burpees and big sets on the muscle up/pull up.