“EMOM x6
4-6 Chest to Bar Pull-up

WOD:
4 Rounds for Time:
10 DB/KB Overhead Lunge – Left arm
5 DB/KB Hang Clean & Jerk – Left arm
10 DB/KB Overhead Lunge – Right arm
5 DB/KB Hang Clean & Jerk – Right arm

Cool Down:
1 min each side Child’s Pose with Lat Stretch
1 min each side Couch Stretch
Foam Roll”

At Home No Equipment

“Strength:
Find a pull up bar!
4 sets of 7 Pull Ups at your hardest variation

or

4 sets of Max Chair Pull Ups

WOD:

6 min AMRAP
4 Windmills Left arm in the air
4 Overhead Lunge Left arm in the air
4 Windmills Right arm in the air
4 Overhead Lunge Right arm in the air
* Hold something (Gallon of Milk, KB, more awkward the better)

Cool Down:
1 min each side Child’s Pose with Lat Stretch
1 min each side Couch Stretch
Foam Roll”