WARM UP:
400 M. Row or Run
10 Swimmers
10 Wall Slides
10 Wall Facing OHS
2 Rounds
10 Pass Throughs
10 Good Mornings
10 OHS
5 Inch Worms
10 Scorpions
Then:
Mobility
WIN
SKILL:
EMOM 9
MIN. 1: 3 Ring Muscle Ups
MIN. 2: 15/12 Cal. Row
MIN. 3: 45 Sec. Ring Plank
*Sub. Ring MU for 6 Ring Push Up’s w/ a 3 Sec. Negative.
LIFT:
6 Sets (Every 90 Sec.)
1 Full Snatch + 3 OHS
*Build.
WOD:
“11.4B”
For Time: (10 Min. Cap)
60 Bar Facing Burpees
30 OHS (115/75) (95/65)
10 Ring Muscle Ups
*Sub. Ring MU for 20 Ring Push Ups
FIT
SKILL:
10-8-6-4-2
DB Bench Press (Hammer Grip)
H.R. Push Up
LIFT:
BB Split Squat
2 x 6e @ 65%
2 x 6e @ 70%
WOD:
AMRAP 10
60 Bar Facing Burpees
60 Air Squats
60 Push Ups
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