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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