Strength:
Pause Front Squat + Kettlebell Gorilla Tow
15:00 EMOM:
Minute 1: 6 Pause Front Squats (21×1 Tempo)
Minute 2: 16 Dual Kettlebell Alternating Gorilla Rows
Minute 3: Rest
Loading:
Front Squat at 60-65% of 1RM Front Squat
Dual KB Gorilla Row: 2 x 53/35lb, 24/16kg
WOD:
“Shimmer”
For Time
5 Rounds:
1-2-3-4-5 Wall Walks
10 Toes to Bar
50 Double Unders
Wall Walk: 10-in from the wall
Time Cap: 8:00
Score = Time
Level 2:
5 Rounds:
1-2-3-4-5 Wall Walks
8 Toes to Bar or 12 Alt Toes to Bar
40 Double Unders
Wall Walk: 20-in from the wall
Level 1:
5 Rounds:
1-2-3-4-5 Wall Walks
8 Hanging Knee Raises or [Kipping Knee Raises](https://www.youtube.com/watch?v=muZaY3LzXHg)
75 Single Unders or :30 Double Under Practice
Wall Walk: 30-in from the wall
Masters 55+:
5 Rounds:
1-2-3-4-5 Wall Walks (to comfortable height, 10-15in from wall)
10 Alternating Toes to Bar
40 Double Unders or 80 Single Unders
Wall Walk: 20-in from the wall
Competitor:
5 Rounds:
1-2-3-4-5 Wall Walks
15 Toes to Bar
75 Double Unders
Wall Walk: 10-in from the wall
Hotel Gym / Travel:
5 Rounds:
1-2-3-4-5 Wall Walks or 2-4-6-8-10 Inchworm Push-Ups
10 V-Ups
50 Double Unders or 75 Single Unders