WARM UP:
100 Jump Rope Singles
10 Bumper Jacks 2″
10 Bumper Jacks 4″
Then:
10 Y’s, T’s, W’s
10 Reverse Fly’s
Then:
3 Rounds
10 Pass Through’s
10 Good Morning’s
10 OHS
10 Push Ups
Then:
Hip Mobility
SKILL:
EMOM 6
ODD: 8 Box Piked HSPU
*Wear a weight vest as needed.
EVEN: ADV: 8 Weighted Ring Dips / INT: 8 Straight Bar Dips / BEG: 5 Dip Negatives (As slow as possible)
LIFT:
OHS
7 x 3
*Work to a heavy triple
WOD:
“MAN-AT-ARMS”
10 Rounds (20 Min. Cap)
4 OHS
8 HSPU
12 Burpee Box Jumps (24) (20) (12)
*Sub. OHS for Back Squat Accordingly
POST WOD:
Mobilize and Stretch
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