WARM UP:
50 Single Unders
10 Bumper Jacks 2″
10 Bumper Jacks 4″
Then:
10 Y’s, T’s, & W’s
10 Reverse Flys
Then:
2 Rounds
10 Pass Throughs
10 Good Mornings
10 OHS
10 Snatch Extensions
10 Snatch Pulls
Then:
Mobility
WIN
SKILL:
4 Rounds (At a Walking Pace)
3 Tempo Ring Dips
(10 Sec. Support Hold, 3 Sec. Lower Down, 10 Sec. Dip Hold)
20 Weighted V-Ups
LIFT:
EMOM 8
1 Power Snatch
*Work to a new 1RM
WOD:
“SHREDDER”
7 Rounds
1 Snatch (185/125) (165/115) or 80%
3 Ring Muscle Ups
30 Double Unders
*Sub 60 Singles and 6 C2B Pull Ups Accordingly.
FIT
SKILL:
For Time:
50 V-Ups
50 Hollow Rocks
LIFT:
4 Rounds
10 DB Strict Press
10e DB Row
WOD:
5 Rounds
20/18 Cal. Row
20 Wall Ball (20/14) (16/10)
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