102314

A) Skill Work

EMOTM – 14 min.

Even – 5x Strict T2B
Odd – 8x Hand-Release Pushups*

*If possible, place feet on box for H.R. Pushup

B) WOD

For Time:

30 box jumps (30″/24″)
30 chest-to-bar pull-ups
30 kettlebell swings (70#/55#)
30 kb walking lunges (55#/35#)
30 push press (115#/75#)
30 wall ball (20#/14#)
30 burpees to a 6″ target

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102014

A1)Front Squat Mobility
A2) Front Squat
5-5-5-5

 

B) 5 Rounds (1:30 ea.)

6x Muscle-Ups or 6x Pullups & 6x HR Pushup
Max Rep Thruster (95/65) in remaining time

You will have 1:30 to complete 6 muscle-ups and as many thrusters as possible. Then you will rest 1:00 between rounds. Repeat for 5 Rounds. Score is total thrusters.

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