WOD - Tues 30th Jan

METCON:

5 Rounds for time:

21 Bar facing burpees

15 Toes to bar

9 Deadlift 125/85

[30 min cap]

CONDITIOING:

For time:

100/70 cal Assault bike

*EMOM inc 0:00, perform 5 deficit HSPU 4/2”

COMPETITION:

Gymnastics:

4x8 Tempo strict ring dips - 2:0:2:0

4x8 One arm ring row - superset with dips

Weightlifting:

3x15 Bulgarian split squat (6”) each leg

*Mod weight