WARM UP:
50 Single Unders
10 Bumper Jacks 2″ + 4″
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 OHS
5 Inch Worms + Scorpions
Then:
Mobility
WIN
SKILL / LIFT:
EMOM 12
MIN 1: 3 Deadlifts @ 70%
MIN. 2: 20 Hollow Rocks
MIN. 3: 3 Ring MU
*Sub. MU for 5 Strict L-Sit Pull Ups
WOD:
“F.G.B. 3”
3 Max Effort Rounds
Min. 1: Max Effort Double Unders
Min. 2: Max Effort Cal. Row
Min. 3: Max Effort HSPU
Min. 4: Max Effort Cal. Bike
Min. 5: Rest
*Score = Total Reps
FIT
SKILL / LIFT:
EMOM 12
MIN 1: 8 KB Sumo Deadlifts
MIN. 2: 20 Hollow Rocks
MIN. 3: 20 Sec. Hollow Hold
WOD:
“F.G.B. 2”
3 Max Effort Rounds
Min. 1: Max Effort Single Unders
Min. 2: Max Effort Cal. Row
Min. 3: Max Effort DB S2O (50/35)
Min. 4: Max Effort Cal. Bike
Min. 5: Rest
*Score = Total Reps
AT HOME
SKILL / LIFT:
EMOM 12
MIN 1: 8 Sumo Deadlifts
MIN. 2: 20 Hollow Rocks
MIN. 3: 20 Sec. Hollow Hold
WOD:
3 Max Effort Rounds
Min. 1: Max Effort Thruster
Min. 2: Max Effort Mtn. Climber
Min. 3: Max Effort S.D.H.P
Min. 4: Max Effort Double Unders
Min. 5: Rest
*Score = Total Reps
