A) 12 minute gymnastics alt. EMOM:
1) 4-10 strict HSPU or pike push-up
2) 10 seated db strict press
3) rest
B) ‘Open WOD 17.2’
12 minute AMRAP:
2 rounds of:
• 50-ft. db front rack walking lunge (or 18 alt. lunges)
• 16 toes-to-bars
• 8 db power cleans
Then, 2 rounds of:
• 50-ft. db front rack walking lunge
• 16 bar muscle-ups
• 8 db power cleans
etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds
Rx:
M two 50-lb dumbbells
F two 35-lb Dumbbells
Scaling options:
35/25lb dbs
Subs for ttb: kipping heels above hips or straight leg sit-ups
Subs for bar MU: CTB pullup, kipping pullup, jumping pullup
