Thursday November 16th

A- 10min EMOM                       

1- 3” deficit 5 sec lower HSPU (use as big of deficit as you can and still kip up to the next rep)                    

2- 30 sec ring hold- straight arm- try to externally rotate

B- 30-20-10                      

HSPU                                                        

Dips                          

Pistols                        

TTB

Complete 2 MU’s after each round   

Endurance WOD

7 Rounds

7 HSPU

7 Thrusters 135

7 K2E

7 DL 245

7 Burpees

7 KBS

7 Pull Ups