WOD Friday 31st July

1) 5 rounds EMOM style of:

Min 1: 20m Handstand Walk

Min 2: 12 Weighted Pistols

Min 3: 15 Hand Release Pushups

Min 4: 8 Barbell Row

2) Sprint WOD

7 rounds of:

3 Ring Muscle Up

5 Burpee Box Jump Over 30"/24"

Scaling:

1- scale # of RMU

2- scale to BMU if you can't do RMU

3- scale to 3 Pull-ups + 3 Ring dips