a) WARM UP:
- 20 Scap Pullups
- 20 beat swings
- 20 banded pull aparts
- 20 barbell good mornings
Then,
- 1 minute trap smashing with barbell per side
- 30 second partner thoracic spine opener
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| b) GYMNASTICS SKILL WORK:
Superset
- 3×12 Barbell bentover row
- 3×5 5 second negative pullups
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c) Specific warm up:
- 5 Empty bar deadlifts
- 3 bar over burpees
- 5 Deadlifts with 40% weight
- 3 Bar over burpees
- 5 deadlifts with 70-80% weight
- 3 bar over burpees
WOD:
9 Minute AMRAP:
- 5 Burpee Box Jump Overs
- 5 Deadlifts (P: 185/115, Rx: 275/195, Rx+: 315/225)
d) Finisher
Finisher (superset):
- 3x 25 Hollow rocks
- 3x max time plank hold
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