Level 1
Strength
Pull-Up Skill Work
WOD
EMOM for 24mins
1st min – 8 Strict Pull-Ups
2nd min – 45sec Row
3rd min – 12 Weighted Step-Ups(DB’s@ 20”)
4th – 8 Shoulder to Overhead(40kg/25kg)
Level 2
Strength
Pull-Up Skill Work
WOD
EMOM for 24mins
1st min – 3-5 Bar Muscle-Ups
2nd min – 45sec Row
3rd min – 12 Weighted Step-Ups (DB’s @ 20”)
4th – 8 Shoulder to Overhead(50kg/35kg)