WOD
[A] 5 Rounds for time of:
20 Wall ball shots, 10kg (6kg)
102kg (70kg) Deadlifts, 10 reps

[COMPETITION TRAINING]
[B] EMOM 10
Alternating
Muscle Ups x 5-7
Double Unders x 30-50

Pick a rep scheme that allows you to successfully complete each round

[C] Row 500m Time Trial

 Photo Credit: Wendy Swift

Photo Credit: Wendy Swift