a) WARM UP:

6 Minute AMRAP:

  • 5 Shuttle Sprints
  • 5 air squats
  • 5 Burpees
  • 20s plank
b) STRENGTH/SKILL:

Alternating EMOM 10 Minutes

  • 1) 4-6 Butterfly Pullups (mod: banded dowel lat pull downs)
  • 2) 4 Tempo bent over rows 2:2:2
c) Specific Warm Up and WOD Prep

  • 10 – calories on the rower
  • 5 -10 DB Front Squats with 50% working weight

WOD

5 Rounds: 2:00 work 2:00 Rest

  • 15/12 Calories on the Rower
  • In Remaining time Dual KB or DB Front Squats for max reps

(Rx: 50/35, Rx+:70/50)

Extra:

Alternating Every 90 S for 8 Rounds

  • 1 Strict Ring muscle up + 2 kipping
  • 20-40ft handstand walk (practice)
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