Warm-up
EMOM 6
- 12 Burpees
- 10/7 Strict Pull Ups*
- 20 Hollow Rocks
*Sub 10 Ring Rows if still working toward unassisted strict pull ups
Strength
Work up to max 10 Ft. Front Rack Lunge
WOD (20Minutes)
10-9-8-7-6-5-4-3-2-1
Bar Facing Burpees
Thrusters (115,75)
Pull-ups
Level 2- (95,65)
Level 1- (75, 45), 10-8-6-4-2
ADV- (135,95),
Extra Work
3 Rounds
In 7 Minutes
Run 400m
25/20 Calorie Bike
Then AMRAP Distance on the handstand walk
Rest 1 Minute
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