The Port
Warm-up
Banded Shoulder Activation
+
2 Rounds:
:30 Bike
3 Inchworms with 2 Push-Ups
6 Ring Rows or Strict Pull-ups
:30 Row
10 Jump All the Way Overs
:15 Ring Dip Support Hold
5 Ring Dip Negatives
WOD
EMOM X 12:
Min 1.:40 Bike
Min 2.:40 Jump All The Way Overs
Min 3.:40 Strict Pull-Up Clusters
Rest 3:00
EMOM X 8:
Min 1.:40 Ring Dips
Min 2.:40 Hollow Hold
Rest 2:00
EMOM X 4:
:40 Row
