WOD 12.11.24

Alternating EMOM x 8 Minutes (8 Rounds)

RX:
Minute 1 | :30s Max Rep Bar Muscle-up
Minute 2 | :30s Max Rep Hollow Rock

Intermediate
Minute 1 | :30s Max Rep Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups
Minute 2 | :30s Max Rep Hollow Rock

Foundations:
Minute 1 | :30s Max Rep Ring Rows
Minute 2 | :30s Max Rep Hollow Rock

EMOM 10

1 Thruster

3:00 Rest

1 Set
Max Rep Thruster @ 60% EMOM 1-rep