Warmup
row 20 cal - interval
alt lunges down - high kicks
bear crawl down - butt kicks back
HShold + 10 push ups
3 strict HSPU (or negatives) + 10 push ups
3 Kip HSPU + 10 push ups
Skill Work
tabata 4 min
8rds 20/10
alternating
hspu / strict bar kip
then,
8rds 20/10
ring dips / ring pulls
WOD
5 RFT
10 pull ups
15 wb shots
20 Cal Row
Warmup
bike 2-3 minutes
20 air squats
alt lunges down - high kicks
alt side lunges down - high knees back
duck walk - butt kicks back
ape walk jog
Strength / Skill
deadlift
5x50, 4x60, 3x70, 2x80, 1x901x90+
post skill:
20x laying back bent knees side to side
10x cobra to child pose
WOD
Chipper
20 - thrusters 95/65
30 - front squats
40 - s2oh
50 cal row
40 - wall ball
30 - kb swing
20 - box jump
Warmup
bike 2-3 min (optional)
Row 500/400
alt lunges down - high kicks
bear crawl down - butt kicks back
HShold + 10 push ups
5 strict HSPU (or negatives) + 10 push ups
5 Kip HSPU + 10 push ups
Strength / Skill
Strict Press
5x50, 4x60, 3x70, 2x80, 1x90, 1xmax +2x
WOD
7RFT
12/10 row
7 t2b + pull up
7 hspu
Benchmark
DT
5 Rounds for Time:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
