SKILL

E.M.O.M x 8 (4 rounds) of:

min1 = 3-8 BMU
            3-8 hips to bar
            3-8 box jumping BMU (no lockout of elbows!)
            3-8 kipping TTB
            3-8 kipping leg raises

min 2= rest

start at the highest lvl of skill you can perform. when technique brakes, scale the skill lvl!
goal is to accumulate volume of good technique!!!

METCON

METCON-E.M.O.M IN 15 MIN OF:

min 1= 5 BMU/ burpee TTB
min 2= 45 DU/ 90 SU
min 3= rest
min 4= 5 BMU/ burpee TTB
min 5= 45 DU/ 90 SU