Class WOD
EMOM
EMOM 12 - Rope & HSPU Work (EMOM 12)
0- 8 Supinated RR (Rx Choose a rope climb number you can do across all 4 rounds, Rx+ Same as RX but legless)
1- 10 DB SP (Rx+ 8 s.HSPU)
2- Rest
*Notes* Spend some time before the EMOM working on Rope Cllimb Technique and s.HSPU for those that need it
Metcon
F: Metcon (AMRAP - Rounds and Reps)
Fitness
AMRAP 14

200m Row
10 Box Push-ups
10 Jumping Chin-ups
P: Metcon (AMRAP - Rounds and Reps)
Peformance/(Rx+)
AMRAP 14

200m Row
10 Push-ups (10 Ring Dips)
8 Chin-ups
Finisher
Metcon (Weight)
EMOM 5

20 DB Z-Press
*notes: Looking to finish off your shoulders here. Choose a weight that will allow you to get about 8-12 reps u/b. You should be able to finish all 20 reps each minute
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