Warm-up

EMOM 6

1. 12 Burpees
2. 10/7 Strict Pull Ups*
3. 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