WARM UP:

1K Bike

2 Rounds

10 Lunge w/ Pass Through

10 Good Mornings

10 OHS

5 Inch Worms + Scorpions

Then:

Mobility


WIN

SKILL:

3 Sets

8 Shoulder Taps

20 Sec. Elevated Hollow Hold

Then:

3 x 25 Ft. Handstand Walk

LIFT:

Push Press

5 x 4

*Build

WOD:

“MAXIMUM EFFORT”

AMRAP 3

M.E. Cal. Assault Bike

*Rest 3

AMRAP 3

M.E. HSPU

*Score = Total of both AMRAPS


FIT

SKILL:

3 Sets

8e Alt. DB Bench Press

8 DB Tricep Extension

8 Banded Face Pulls

LIFT:

4 Sets

8 DB Strict Press

8 DB RDL

WOD:

AMRAP 9

8 Alt. DB Clean & Jerk (40/30)

50 Ft. DB O.H. Walking Lunges

8 H.R. Push Ups

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