Today’s Session:

ZenFit MAIN WOD. “EMOM MANIA”, 24min EMOM, 2 rounds through:

Min 1 & 13: Max Wall Balls
Min 2 & 14: REST
Min 3 & 15: Max Bar Muscle Ups
Min 4 & 16: REST
Min 5 & 17: Max Wall Balls
Min 6 & 18: REST
Min 7 & 19: Max CTB Pull Ups
Min 8 & 20: REST
Min 9 & 21: Max Wall Balls
Min 10 & 22: REST
Min 11 & 23: Max Toes To Bar
Min 12 & 24: REST
[Score is total reps]

Min 3 & 15: CTB Pull Ups
Min 7 & 19: Pull Ups
Min 11 & 23: Toes To Bar

PS. Check out BTWB for Unilateral & Bodyweight Options!


Purpose video and some things to think about below!

Daily Guidance ZenFit GPP:

If yesterday was pretty heavy today is more about high repetition volume to build a lot of stamina and endurance for your classic CrossFit style WOD’s!

This Main WOD is a monster, but with the built in work/rest relationship you should be able to maintain a high effort throughout the entire 23 minutes (The last minute is for laying on the floor feeling good about yourself). 
There is no need to do HUGE unbroken sets in the Bar Gymnastics, but rather break them down into small sets with short rest where you still MOVE throughout the full working minute – that will allow you to continue to accumulate a high total number of reps in the second “round” of this WOD. 
For the Wall Balls it really comes down to your capacity as an athlete overall, but also what you are aiming at getting out of the workout. Here’s a few examples:
1. Top Level athlete with a big capacity and will rank high in the Open: There should really be no reason to not try to go for a full 1 minute of unbroken Wall Balls and aim to get 30-ish reps per round, while still being able to work for the majority of the minutes allocated for Bar Gymnastics. Moderate sets with very short breaks here is a good way to go.
2. Got a high level of bar gymnastics, but need to work on Fitness: Same as above, if your bar gymnastics is solid you should focus on the Wall Balls to be willing to hurt more. It’s ok if this then effect your total reps of Bar Gymnastics as the “hurt” is what you need to work on.
3. Got a high Fitness level, but bar gymnastics needs work: Now we recommend you to rather hold back in the Wall Balls to feel “fresh” for the Bar Gymnastics. Aim for a set that is repeatable for instance every 20s in the Bar Gymnastics minutes and similar on the Wall Balls. 
4. Can’t yet Rx high level gymnastic movements like this: Choose variations that are challenging but doable, and as above hold back on Wall Balls to turn this into a technique session for Bar Gymnastics rather!