2x Use as warm up
Banded work
10 Pull aparts (alt grip)
10 Flies
10 Pass throughs
10 Upright row
into. . .
2x
5/5 Turkish sit up db or kb
5/5 seated z press
:20s dip support hold at top
:20s ring row hold
Barbell Cycling
5 Sets
1 Muscle Clean
1 Hang Power Clean
2 Power Clean
3 Hang Clean
:15 Bike or VC Sprint @ high Power
rest walk full recovery
2x
20yd SA Front Rack Carry (Right)
10 Scap Push ups + 10 Plank Shoulder Taps
20 yd SA FRC (Left)
10 Scap Pull ups + 10 Kip swings + 10 V Ups
into…
…Mini Wod
21-15-9
Swing USA 53/35
Offset Push up
Accessory
Press 1RM
WOD
10.9.8…1 of
DB push press 45-55/30-35
evil wheels
box jumps 24/20
For time
Strength
Deadlift 1RM
WOD
50 chin ups RX strict (scale is supinated recline row)
50 V ups
50 back extensions (GHD or ground)
200 m farmers carry
For quality
Divvy up as you wish
Strength
Squat 1 RM
WOD
20 back squats 135/95RX – 155/105RX+
200 m run
15 back squats
400 m run
10 back squats
800 m run
For time