Friday’s WOD

Warm-up:

EMOM 16, alternating:
a) 30 Single Unders + 5-10 Double Unders
b) 10 One Arm Kettlebell Swings, left arm, light
c) 10 Goblet Squats
d) 10 One Arm Kettlebell Swings, right arm, light

Skill:

16 Minutes Volume Accumulation:
10 Handstand Shrugs
Passive Hang to 5 Second Active Hang to 5 Second Retracted Hang
Accumulate 30 seconds in L-Hold

WOD: 

For Time:
10 Muscle-Ups
30 One Legged Squats, alternating
30 Chest-to-Bar Pullups
30 Deadlifts, 185#/125#
100 Double Unders

TIMECAP: 16:00

Extra Work: 2 High Liftoffs w/5 Second Eccentric + Snatch 6×1