WARM UP:
400 M. Run, Row, or Bike
Then:
10 Y’s, T’s, & W’s
10 Reverse Fly’s
Then:
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Clean Extensions
10 Clean Pulls
10 Front Squats
Then:
Shoulder Mobility
SKILL:
ADV:
EMOM 10
1 Strict + 2 Kipping Muscle Ups + 2 Dips
*At the 6th minute add 1 kipping MU and 1 Dip.
Ex: 7=3, 8=4, 9=5, 10=6.
**If you fail. You are done.
INT:
EMOM 10
2 Muscle Up’s or 6 C2B Pull Ups
*At the 6th minute add 1 Rep per round.
BEG:
EMOM 10
3 Supine BB Row
*At the 6th minute add 1 Rep per round.
LIFT:
Clean
7 x 1
*Work to 90% of your 1RM.
WOD:
“STRATOS”
3-6-9-6-3
Power Clean (205/135) (185/125) (165/110) (155/105)
Front Squat
Ring Muscle Up
*Sub. Ring Dips x 2 for Muscle Up’s accordingly.
POST WOD:
2 Rounds
10 Y’s, T’s, W’s
10 Reverse Fly’s
10 Face Pull’s
Then:
Mobilize & Stretch