5 round, resting as needed…
- 3 x Strict Pullups (try to get as high as possible)
- 3 sets of
- 6 x Alternating Single Leg Pikee Lift
- 3 x Pike Lift
Then E2MOM for 6 minutes
- 5 x Weighted Wide Grip Pullups @ 10kg
Then 4 rounds for time (Inspired by Atomic Crossfit’s Dancer WOD)
- 12 x Burpees
- 14 x Alternating Single DB Hang Clean and Press (7 per arm, switch per rep) @ 16kg
- 16 x Alternating Dual DB Step Ups @ 16kg per hand (8 steps per leg)
Results: Hit the bottom half of my chest on a couple of the pullups, just another couple of inches… Metcon 13:12.