A very Happy Birthday to Toni Tizon and Jeff Goldberg!
WARM UP:
400 M. Row or Run
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Pass Thoughs
10 Good Morings
10 Front Squats
10 Clean Extensions
10 Clean Pulls
Then:
Mobility
WIN
SKILL:
EMOM 6
ADV= 1 Strict Ring MU + 2 Kipping MU
INT= 2 T2R + 1 MU
*Add 1 MU Each Min.
BEG= 2 Banded Toe Hip MU Transitions
LIFT:
7 Rounds (Every 90 Sec.)
2 Clean & Jerk
*Build to 85%
WOD:
“HE-MAN”
E3MOM… For ALAP
5 Ring Muscle Ups
15 Bar Facing Burpees
5 Clean & Jerks
 
R1: (185/125) (135/95) or 55%
R2: (205/135) (155/105) or +10
R3: (225/155) (165/115) or +10
R4: (245/165) (185/125) or +10
R5: (265/175) (205/135) or +10
R6: (285/185) (225/155) or +10
*Stop at 6 Rounds and record overall time if you finish.
**You may bank time.
***Sub. 10 Ring Push Ups or 5 MU Transitions for MU accordingly.
FIT
SKILL:
4 Rounds
10 Paused Back Extensions
10 Bar Dips
*Rest 1 Min.
LIFT:
4 Rounds (At a walking pace)
10 DB Bench Press (Hammer Grip)
10 DB RDL
*Rest 1 Min.
WOD:
AMRAP 15
10 H.R. Push Ups
15 Burpees
20 KBS (53/35) (44/26)
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