Double 14s
That’ll be a 14 minute EMOM for strength work followed by a 14 minute AMRAP for conditioning.
The EMOM will give us some time to focus on gymnastic strength. If muscle ups are on your bucket list, doing the ring rows with a strong and proper false grip can help get you there.
The WOD has a little dumbell complex in it. We’re calling them “DB back makers” and doing a few of them well will show you why. They start with a push up to your dumbells followed by a row with each arm. Once that’s done, we finish by getting our feet back underneath us (like a burpee) and deadlifting the dumbells back to a standing position.
STR:
EMOM 14
a) 5-10 False grip ring rows
b) 5 HSPU
:30 seconds of hard work
WOD:
AMRAP 14
200m row
10 Lateral jumps over rower
5 DB back makers
10 Lateral jumps over rower
WOD: 5+111 @ 25#
I think that should be 211