Skill

10 minute EMOM

Muscle-Up Stations

From beginner to experienced

Station #1:

4 negative pull-ups

Station #2:

Kipping - only if you have strict pull-ups

Superman to hollow

Strength

25 minutes to establish a 1RM back squat

WOD

12 OH Lunges w/ Plate 45#/25# (total)

12 Russian Twists 45#/25# (total)

12 Box Jumps 24”/20”

8 min AMRAP

A) Snatch, 6 x 75-80% (don’t go up any more than that)

B) CF Metcon

Warm Up: 1 round of 10 air squats, 15 push press, 20 mountain climbers, 25 sit-ups, 20 mountain climbers, 15 push press, 10 air squats

Skill: practice rowing for calories: focus on strong pulls

WOD:

A) 1RM BS, FS or OHS, your choice

B) CF Metcon

C) 3RNFT; 10 pull ups (strict), 10 HSPU (strict)

In teams of 3. . .


3 RFT

200m car push

100 air squats

100 push-ups

200m car push

*two teammates push while one steers, teams may switch driver and pushers at any time

A) CF Metcon

B) For time, rest as needed: 400m run x 1, 800m run x 1, 400m run x 1

A) Open WOD

B) Back Squat; 75%x2, 80%x2, 85%x2, 2RM in as many attempts as you want

Skill

12 minute running clock

30 second pillar hold (elbows)

30 second rest

30 second superman hold

30 second rest

WOD

3 rounds