a) WARM UP:
3 Rounds:
- 5 burpees
- 5 squats
- 5 push ups
- 5 ring rows
Finish with 150 unbroken single unders – 3 attempts
Then, grab a bar to warm up the clean by doing:
- 5 Pulls from shin
- 5 Front Squats
- 5 Elbow Rotations from front rack
- 5 Strict Presses
- 5 Pulls
- 5 Power Cleans from hang
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b) WOD:
Part 1 – 4 min AMRAP:
- 27 Calorie Row
- 21 Power Cleans (135/95)
- 15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
Part 2 – 4 min AMRAP:
- 27 Calorie Row
- 21 Power Cleans (115/80)
- 15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
Part 3 – 4 min AMRAP:
- 27 Calorie Row
- 21 Power Cleans (95/65)
- 15 Burpee Box Jump Overs (24/20)
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c) STRENGTH/SKILL:
3 Sets, not for time:
- 20 second Wall Facing Hold
- 5 Strict Chest to Bar Pull-Ups (scale: hold chin above bar and lower as a negative OR reverse bar rows with 2 sec hold at top)
Rest 2:00 between rounds
Then,
Rest 1:00
- 1 min AMRAP: Ring Muscle-Ups
Rest :30s
- 30s AMRAP: Ring Muscle-Ups
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d) ACCESSORY WORK:
5 Rounds:
- 1:30 Light Bike or Row
- 50% of Max Strict Handstand Pushups (scale: 5-10 negatives lowering down to floor)
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e) POST-WOD RECOVERY:
- Hamstring, calves and lats rolling
- Couch stretch
- Calf stretch
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