Move

25 Min Alternating EMOM:

• Alternating DB Power Snatches

• Pull-up (Or Ring Rows)

• Bodyweight Walking Lunges

• Single-skips

• Wall Walks

Train

“Quarterfinals Prep”

5 Rounds (30 Min Cap):

12 DB Snatches (6L then 6R) @ 70/50
6/5 Bar Muscle-ups
50’ Single DB Overhead Lunges (25’ per side)
50 Crossover Single-unders
50’ Handstand Walk

Stimulus

Each movement should take around 1 minute, which will slow down. If these are very challenging movements for you then you are focusing on quality and not trying to complete the 5 rounds. Space will be limited, be sure to start at different stations and share as needed