Friday’s WOD

Warm-up:

EMOM 15, alternating:
a) 8 Single Arm Overhead Squats, left
b) 8 Single Arm Overhead Squats, left
c) 8 Steps Left Lateral Crawl + 8 Steps Right Lateral Crawl

Strength:

Deadlift 3RM

WOD:

10 Rounds For Time:
8 One Legged Squats, alternating
6 Toes-to-Bar
2/1 Muscle-Ups

TIMECAP: 17:00

Extra Work – EMOM 20, alternating:
a) 1 Back Squat, 90% of Day 2’s 3RM
b) 5/4 Strict Ring Dips + 5/4 Kipping Ring Dips