WARM UP:
400 M. Run or Row
3 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 Thrusters
5 Inch Worms
Then:
Mobility
SKILL:
3 Rounds
ADV: 4 Weighted Strict C2B Pull Ups + 4 Kipping C2B Pull Ups + 4 Bar MU
INT: 4 Weighted Strict Pull Ups + 4 Kipping Pull Ups + 4 Kipping C2B Pull Ups
BEG: 4 Strict Pull Ups + 4 Hollow Swings
*Hold a DB between your legs and drop it between strict and kipping.
**Goal is unbroken throughout.
LIFT:
EMOM 10 (Take from 1RM Back Squat)
MIN. 1-4 = 3 Back Squats @ 70%
MIN. 5-7 = 2 Back Squats @ 75%
MIN. 8-10 = 2 Back Squat @ 80%
WOD:
“VANILLA PUDDING”
EMOM 8
ODD: 10 Thrusters (95/65) (75/55) (65/45) (55/35)
EVEN: 3 Bar Muscle Ups
2 Min. Break
For Time: (8 Min. Cap)
20 Thrusters
20 Bar Muscle Ups
*Sub. Bar MU for 6 / 30 C2B Pull Ups accordingly.
