WOD 7.16.24

3-Part Pull + Push Conditioning

EMOM x 6 Rounds
5 Bar Muscle-Up

EMOM x 5 Rounds
4 Defecit Handstand Push-up

EMOM x 4 Rounds
1 Legless Rope Climb + 1 Rope Climb

10-20-30-40-50
Sit-up

100-200-300-400-500M
Run

– Perform 100M Dumbbell Farmer Carry (50/30#) After Each Set Of Sit-ups

*20 Minute Time Cap