WARM UP:
400 M. Row or Run
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 OHS
5 Inch Worms + Scorpions
Then:
Mobility
WIN
SKILL:
EMOM 9
Min. 1: 5 HSPU w/ a 3 Sec. Negative
Min. 2: 20 Sec. Handstand Hold
Min. 3: 8 Ring Swings
LIFT:
Deadlift
21 @ (205/135)
Rest 2 Min.
15 @ (225/155)
Rest 2 Min.
9 @ (235/165)
*This is 10% heavier then week 2. If you did this previously with less weight please add 5-10% more this time around based on comfort.
WOD:
“CHAINS”
3 Rounds
5 Muscle Ups
15/12 Cal. Assault Bike
*Sub. M.U. for 10 T2R
FIT
SKILL:
3 Sets
30 Sec. Hollow Hold
20 Tuck Ups
30 Sec. Hollow Hold
*Rest 1 Min.
LIFT:
Deadlift
5 x 5
*Build
WOD:
3 Rounds
20 Alt. DB Snatch (50/35)
15/12 Cal. Assault Bike
AT HOME
SKILL:
3 Sets
30 Sec. Hollow Hold
20 Tuck Ups
30 Sec. Hollow Hold
*Rest 1 Min.
LIFT:
3 Sets
8e O.H. Lunges in place
8e Single Leg Glute-Bridge
8e Single Leg RDL
WOD:
3 Rounds
20 Alt. DB/KB Snatch
200 M. Run
*If you have a BB do Hang Snatch if you have a Weighted Backpack do G2O
