WARM UP
In 10 min or less
Try 30-60sec of everything vs 10-30 reps
Block squeeze w/ shoulder flexion
Pass through
Kipping swings/MU progressions
Ring Push up
Toes to bar or Knees to Elbow
Scorpions
1 leg hip hinge
Air squat with 5 sec pause at bottom
Inline lunge
Pass through
Kipping swings/MU progressions
Ring Push up
Toes to bar or Knees to Elbow
Scorpions
1 leg hip hinge
Air squat with 5 sec pause at bottom
Inline lunge
Bergener
start skill or buy in if finish early
BUY IN
In 10 min or less:
Back Squat
3 reps @ 70 % 1RM
3 reps @ 80 % 1RM
AMRAP @ 90% 1RM
3 reps @ 80 % 1RM
AMRAP @ 90% 1RM
SKILL
Box Jump Over
WOD
4 RFT
Run 435m
12 Deadlift 185/135
15 Box Jump Over 24/20"
18 min time cap
CASH OUT
3 sets x max reps:
STRICT toes to bar
rest 30 sec-1 min
STRICT pull-ups
rest 30 sec-1 min
MOBILITY
quads
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