Skill Work

Pre-workout:
EMOM 9:
3 single-arm DB overhead squats, left arm
3 single-arm DB overhead squats, right arm
– Use workout weight or lighter load.

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EMOM

– RX –
EMOM 12:
Odd min | 2 legless rope climbs
Even min | Max-reps devils presses (20/35 lb)

– INTERMEDIATE –
EMOM 12:
Odd min | 1 rope climb
Even min | Max-reps devils presses (15/25 lb)

– BEGINNER –
EMOM 12:
Odd min | 4 pull-to-stands
Even min | Max-reps devils presses (10/15 lb)

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