MON 11/17/25 WOD

Warm Up - 2 rounds:  :30 Cobra stretch to downward dog - 10 PVC overhead squat - :20 bar hang – 100ft Single-arm dumbbell overhead walk (Rt/Lt) - Every 2:00 for 3 sets:  5 single-arm dumbbell overhead squats (Rt/Lt) – Bar muscle up:  5 scap pulls – 5 kips – 3 kips + 3 lever downs – 3 pullups – 3 chest to bar pullups – 3 kipping knees to chest – 2 min to work on bar muscle ups – Dumbbell snatch:  6 alternating DB deadlift – 6 alternating DB high pulls – 6 alternating DB snatches – Build up:  Alt. DB snatch – 10-8-6

WOD

18 Min EMOM
Min 1: 3 bar muscle-ups L2-1 BMU or 3 jumping BMU L1-5 ring rows + 5 pushups (knees)
Min 2: Max-reps alternating DB snatches L3-50/35# L2-40/25# L1-30/15#
Min 3: Rest

6 Sets (Level)

Post WOD - 1:00 couch stretch/side - :30 child’s pose