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 Front Squats
10 Clean Extensions
10 Clean Pulls
Then:
Mobility
SKILL:
3 Rounds (At a walking pace)
10 BB Rows
10 Ring Push Ups w/ a slow negative
:30 Sec. Ring Support Hold
LIFT:
EMOM 10
2 Full Clean
*Work to a heavy double.
WOD:
“5IVE”
3 Rounds
5 Ring Muscle Ups
10 DB Cleans (50/35) (45/30) (40/25) (35/20)
*Sub. 10 C2B Pull Ups for MU accordingly.
POST WOD:
2 Rounds
10 Y’s, T’s, & W’s
10 Reverse Fly’s
10 Face Pulls
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