WARM UP:
400 M. Row or Run
10 Y’s, T’s, W’s
10 Reverse Flys
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squats
10 Clean Extensions
10 Clean Pulls
Then:
Mobility
SKILL:
10-8-6-4-2
ADV / INT = Strict C2B Pull Ups / BEG = Pull Ups
Weighted V-Ups (Your Choice)
LIFT:
EMOM 7
3 Power Cleans
*Touch and Go.
WOD:
“2010”
5 Rounds
5 Bar Muscle Ups
10 Power Cleans (135/95) (115/75) (95/65) (75/55)
250 M. Row
*Sub. Jumping Bar Muscle Ups or 10 Pull Ups accordingly.
POST WOD:
3 Rounds
10 Y’s, T’s, & W’s
10 Reverse Fly’s
10 Face Pulls
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