stratos

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

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