WARM UP:
750 M. Row
*250 Easy, 250 Mod., 250 Hard
**Go Straight through without stopping.
Then:
3 Rounds (Not For Time)
10 Pass Through’s
10 Y’S
10 T’S
10 W’S
10 Reverse Fly’s
10 Face Pulls
Then:
Shoulder & Hip Mobility
SKILL:
EMOM 12
ODD: 3 Muscle Ups
EVEN: :30 Sec. Hollow Hold
**Sub. MU for Transitions, 3 Ice Cream Makers, 4 Ring Swings, or 4 Ring dips depending on ability level.
**Adjust MU repscheme according to level.
LIFT:
Front Squat
3 @ 65%
3 @ 70%
3 @ 75%
2 @ 80%
2 @ 85
1 @ 90%
2 x 1 @ 90-103% (Your Choice)
*Lift your final 2 reps based off feel. If you feel good, go big. If not work within reason.
WOD:
“SARA”
AMRAP 12
75 Lateral Burpees
75 Thrusters (45) (35) (25) (15)
– Max reps muscle ups in remaining time
*Score = Total Reps
**Sub. MU for Ring Dips accordingly.
POST WOD:
Roll & Stretch
