EMOM for 10 Minutes
- Odd Minute: 5 x Weighted Pullup
- Even Minute: 5 x Body Weight Bench Press
Then a gymnastics WOD for quality:
- 50 Hollow Rocks
- 1 Minute Handstand Hold
- 50 Superman Rocks
- 1 Minute L-Sit
Rest as necessary.
Results: Could only finish 4 Pullups in the minute for the last 2 rounds, used 15kg. For the L-Sit, broke it into 6 x 10sec/30sec rounds. For the Handstand hold did 2 x 30 sec holds.