2023-11-18 WoD

WARM
std warmup

MAIN

A. 9min EMOM
{
6 KBS 26#
6 goblet squat 26#
6 pushups
}

B. (was a partner workout, but split reps in half and did it solo, as shown below). 6 rounds for time. 30 min cap
{
18 KBS 53#
18 burpees
18 Goblet squat 35# (Rx was 53)
18 pullup
}
hit the cap at 5 rounds + 34 reps
5 rounds x 4 movements x 18 reps + 34 reps = 394 reps