WOD'S

EXTENDED WARM-UP
EMOM x 10 MINUTES
MIN 1 - 12/10 Cal Bike (Moderate Effort)
MIN 2 - 5 Tempo Strict Pull-Ups (1111)

-then-

WORKOUT
EMOM x 15 MINUTES
MIN 1 - 10 Single DB Snatch (AHAP)*
MIN 2 - 20 DB Goblet Squat (AHAP)
MIN 3 - Max Reps of 1 Up-Down + 1 Bar Muscle-Up
*Alternate arms each rep for a total of 10 reps.
(Score is Load)