Trainer warm up 15 Min.

Strength: Bench Press/Pull Up (15 Min.)

A: Bench Press 5-5-5 approx. @ 85%1RM

B: Weighted Pull Up 5-5-5 heavy

Rest as needed in between Sets.

WOD

I: EMOM 6 Min. (15 Min.)

ODD: 10 alt. weighted Pistols 20/14lbs.MedBall//Pistol @ MDP.

EVEN: 10 S2OH 70/50//50/35kg scale as needed.

Rest. 3 Min.

II: EMOM 6 MIn.

ODD: 20/15//15/10 Cal. Row.

EVEN: 10 Weighted Ring Dips. 20/14lbs.//Ring Dips @ MDP

Score: completed Reps. as r´xd. Pick weights you can move unbroken throughout this EMOM.

Coaches: If class is crowded, split athletes in 2 Groups. Group I will do EMOM I first …then switch.

Set Up EMOM I in the back. S2OH on Platforms, Pistols on Turf. EMOM II in the front. Use Boxes for scaling the Dip if needed.

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Klokov: DAD and BEAST