Every 2 minutes for 10 minutes
- 2 x Weighted Ring Pullups @ 10kg with False Grip
Then EMOM for 8 minutes alternate
- Minute 1 – 5-10 x Pike Lift
- Minute 2 – 15 second Tuck Front Lever
Then based on the ‘Supper Gripped’ WOD from wodwell, 5 rounds for time (original is AMRAP in 20)
- 5 x Burpee Pullups
- 10 x Alternating Dumbbell Snatch @ 20kg (5 per side)
- 5 x Single Dumbbell Front Squat Left Hand
- 5 x Single Dumbbell Front Squat Right Hand
Results: Metcon 11:21.