WOD Thu Oct 18

Work

GOAT Day Alternating EMOM:

4-6 Reps Movement 1
4-6 Reps Movement 2 (per side)
6-8 Reps Movement 3
8 Rounds

Movement 1 Options:
Strict Pull-ups
Kipping Pull-ups
Butterfly Pull-ups
Banded Bar Muscle-ups
Ring Muscle-ups / Transitions
Crossover Symmetry

Movement 2 Options:
Slow Box Step-ups
Weighted Pistols
Light Overhead Squats
Single Arm DB Overhead Squats
Double-unders (30s)

Movement 3 Options:
Push-ups
Bar Dips
Ring Dips
Weighted Dips

Repeat movements from previous week, attempt to maintain or improve

CompTrain

For Time: 
50 Double Unders
21 Kipping Handstand Push-ups 
50 Double Unders
15 Kipping Handstand Push-ups 
50 Double Unders
9 Kipping Handstand Push-ups 
50 Double Unders
15 Kipping Handstand Push-ups 
50 Double Unders
21 Kipping Handstand Push-ups

Squat Clean
Minutes 1-2-3: 3 Squat Cleans (68-72-74)
Minute 4: Rest
Minute 5-6-7: 2 Squat Cleans (78-81-84)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Clean (88-90-92)
Minute 12: Rest